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
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