Wednesday, 11.8.2017

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

SATURDAY November 11, 2017 – CLASS at 8:00am due to early kick off

Warm up: 

3 Rounds

100m Row

10 Single arm Kb Row (5 each arm)

10 Single leg KB Deadlift (5 Each leg)

10 KB Swing

Mobility:

Overhead

Posterior Chain

Hips

WOD: 

8 minutes to complete wod 1

21-15-9

Single Arm DB Thruster (50/35)

Pull up

8 minutes to complete wod 2

21-15-9

Wall Ball (20/14)

Alternating DB Snatch (50/35)

8 minutes to complete wod 3

21-15-9

Toes 2 Bar

Goblet Squat (50/35)

If wod is completed before 8min time cap, rest remainder of 8 minutes

If unfinished with wod at 8min time cap, move onto next wod

There will be 3 different scores(times)

Accessory: 

Foam Roll

Mobilize