Thursday, 12.7.2017

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

Warm up:

400m Run

Dynamic Warm up

Mobility:

Shoulders

Posterior Chain

Hips

Strength:

A) Bench Press

5×10

B) Singe Arm DB Bent Over Row

5×10

WOD:

-13min AMRAP

-200m run

-50 Double Unders

-15 Burpess

Accessory:

Foam Roll

Mobilize