Wednesday, 2.7.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
500m Row
2 Rounds
-10 Banded Good Mornings
-5 Burpee Broad Jumps
Mobility:
-Posterior Chain
-Ankles
-Hips
-Overhead
Strength:
12 Minute Alternating EMOM
A) Deadlift
-5 to 8 reps @ 275/185
B) Double Unders
-Max Effort for 30 Seconds
SX weights for DL (225/155) (185/125) (155/105) (135/85)
WOD:
4 Rounds
-100m Run
-10 Box Jump Overs
-10 Chest 2 Bar pull ups
Accessory:
Plank Holds
-Accumulate 3 Minutes
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