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
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