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