Monday, 11.27.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
200m Run
2 Rounds
-10 KB Swing
-8 Goblet Squat
-6 KB Deadlift
-4 Strict Press (each arm)
Mobility:
Hips
Posterior Chain
Front Rack
Strength:
Front Squat
-3×4 @ 75%
Back Squat
-2×8 @ FS 75%
WOD:
13 Minute AMRAP
-10 Deadlift (225/155)
-10 Wallball (20/14)
-10 Calorie Row
-10 Handstand Push up
Accessory:
GHD sit up
-3×10
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