Tuesday, 10.24.2017

CrossFit: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm Up:

500m Row

20 burpees

Mobility:

Shoulders

Hips

Ankles

WOD:

For Time (32min Cap)

400m Run

1 Rounds of

-10 Pull up

-10 Push up

-10 Sit up

-10 Air Squats

300m Run

2 Rounds of

-10 Pull up

-10 Push up

-10 Sit up

-10 Air Squats

200m Run

3 Rounds of

-10 Pull up

-10 Push up

-10 Sit up

-10 Air Squats

100m Run

4 Rounds of

-10 Pull up

-10 Push up

-10 Sit up

-10 Air Squats

Accessory:

Mobilize

Foam Roll