Thursday, 1.11.2018

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

Warm up:

400m run

Dynamic Warm up

Mobility:

Shoulders

Ankles

Hips

Strength:

A) Bench Press

-2×5

-2×3

-2×1

B) Single Arm DB/KB Row

6×8 Each Arm

WOD:

4 Rounds

-300m Row/Run

-30 Double Unders

-30 Second Plank Hold

Accessory:

Weight Sit up

-3×10