Monday, 1.29.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

500m Row

30 Wall Ball

10 Burpees

Mobility:

Front Rack

Overhead

Hips

Strength:

Push Press.

(From the floor)

4 Minute EMOM

-5 Push Press @ 115/75

Rest 1 Minute

3 Minute EMOM

-5 Push Press @ 135/95

Rest 1 Minute

2 Minute EMOM

-5 Push Press 155/105

WOD:

15 Minute AMRAP

1 minute of work/ 1 minute of rest

-10 Handstand Push up

-10 Air Squat

-10 Sit up

-10 Calorie Row

Get as far as you can in 1 minute

Start where you leave off

Accessory:

Weighted Wall Sit  (add plate on top of legs)

-Accumulate 3 Minutes