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Blog Monday, 11.13.2017

Blog

Monday, 11.13.2017

  • by rbwrv
  • November 13, 2017

Monday, 11.13.2017

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

Warm up:

Medball Warm up

Mobility:

Hips

Front Rack

Overhead

Strength:

Front Squat + Back Squat

-5 x (3+5) @ 70% of FS

Do 3 Front Squats rack, and then quickly do 5 back squats

WOD:

400m Run

30 Single Arm DB S2OH (50/35)  (15 Each arm)

30 Sit up

400m Run

20 S2OH (115/75)

20 Sit up

400m Run

10 Handstand Push up

10 Sit up

Accessory:

Single Arm Bent over DB Row

-3×5 Each arm

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