Friday, 1.26.2018

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

Warm up:

4 Rounds

-200m Row/Run

-4 Inch Worms

-6 Banded Good Mornings

-8 Angle Kicks/Scorpion Kicks

Mobility:

Shoulders

Lower Back

Hamstrings

WOD:

Open WOD 17.1

20 Minute AMRAP

-10 Dumbell Snatch (50/35)

-15 Burpee Box Jump Over (24/20)

-20 Dumbell Snatch (50/35)

-15 Burpee Box Jump Over (24/20)

-30 Dumbell Snatch (50/35)

-15 Burpee Box Jump Over (24/20)

-40 Dumbell Snatch (50/35)

-15 Burpee Box Jump Over (24/20)

-50 Dumbell Snatch (50/35)

-15 Burpee Box Jump Over (24/20)

Accessory:

Posterior Chain/Back Mobility