Wednesday, 12.13.2017
CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm
Warm up:
200m Run
20 Wall Ball
20 Lunges
20 Push up
Mobility:
Front Rack
Overhead
Posterior Chain
Strength:
Strict Press
3×4
Push Press
3×2
Jerk
3×1
Working up in weight in each set
WOD:
3 Rounds
20 KB Swing (53/35)
20 Box Jump (24/20)
200m Run
-1 minute rest between rounds
Accessory:
Plank holds
-3×30 Seconds
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