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Blog Friday, 11.10.2017

Blog

Friday, 11.10.2017

  • by rbwrv
  • November 10, 2017

Friday, 11.10.2017

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

Saturday Class at 8:00am, due to early kick off

Warm up:

Medball Warm up

Mobility:

Front Rack

Hip

Overhead

Strength:

15 Minutes to work to heavy complex

1 Power Clean + 1 Clean + 1 Front Squat + 1 Jerk

WOD:

3 Rounds

-50 Double Unders

-30 Overhead Plate Lunge (45/25)

-10 Burpees to Plate

Accessory:

Bottoms Up KB Strict Press

-3×5 Each arm

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