Friday, 1.5.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm

Warm up:

3 Rounds

-10 KB Deadlift

-10 Goblet Squats

-5 Burpee over the KB

Mobility:

Posterior Chain

Overhead

Hips

Strength:

A) Deadlift

-5×5 Work to Heavy (not max)

B) Box Jump

-5×5 High Box

WOD:

4 Rounds

30 seconds work/ 3o seconds rest

A) Wall Ball (20/14)

B) Sit Ups

C) KB Swing (53/35)

D) Burpee

Accessory:

3x 20/20/20

Hollow Hold/ Superman/ Rest