Thursday, 1.18.2018
CrossFit: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm
Warm up:
500m Row
Dynamic Warm up
Mobility:
Front Rack
Overhead
Posterior Chain
Strength:
A) Push Press
10-8-6-4-2-4-6-8-Max Reps
Start light and work up to Heavy 2 then work down the same weights you used working up
B) Pull ups (strict weighted or negatives with 3 seconds down)
5-4-3-2-1-2-3-4-Max Reps
Stay away from bands and rings if possible
WOD:
5 Rounds
200m Row
15 Sit up
10 Wall Ball Slams (20/14)
Accessory:
Foam Roll
Mobilize
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