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Blog Monday, 10.30.2017

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Monday, 10.30.2017

  • by rbwrv
  • October 30, 2017

Monday, 10.30.2017

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

Warm up:

200m Run

3 Rounds of Cindy

-5 Pull up

-10 Push up

-15 Air Squat

Mobility:

Hips

Posterior Chain

Shoulders

Strength:

Back Squat

-1×8 @ 65%

-1×6 @ 70%

-2×4 @ 75%

-1×2 @ 80%

WOD:

5 Rounds for time

-10 WallBall (20/14)

-10 Lunges with WallBall

-100m Run with WallBall

(5 Burpees every time you drop ball) 

Accessory:

HandStand Holds

-4×20 Second Holds

 

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