Tuesday, 1.30.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:;30pm
Warm up:
3 Rounds
100m Run
5 Pull up
10 Push up
15 Air Squat
Mobility:
Front Rack
Hips
Overhead
Strength:
Back Squat
-1×5 @ 70%
-1×3 @ 75%
-1×3 @ 80%
-1×2 @ 85%
-1×20+ @ 50%. (Max Reps at 50%, try to at least get 20 reps)
WOD:
13 Minute AMRAP
-3-6-9-12-15….
Thrusters (95/65)
Burpees over the Bar (facing)
Accessory:
Single leg KB deadlift
-3×5 Each leg
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