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