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