Thursday, 11.9.2017

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

Saturday Class at 8:00am Due to early Kick off

Warm up:

2 Minutes Jump Rope

Dynamic Warm up

Mobility:

Front Rack

Overhead

Posterior Chain

Strength:

A) Push Press

-5×4 @ 60% of Clean and Jerk

B) Pull Ups

-5x ME Pull up

WOD:

18-15-12-9-6

Calorie Row

KB Swing

Sit up

Accessory:

Back Extensions

-3×10