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