Monday, 2.12.2018

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

Warm up:

2 Minutes of Jump Rope

-20 Wall ball

-10 Burpees

-20 Wall ball

Mobility:

Front Rack

Hips

Posterior Chain

Strength:

Front Squat / Back Squat

-2x (3+3) @ 65% of FS  (3 Second Pause on FS)

-3x (3+3) @ 70% of FS (3 Second Pause on FS)

-2x (2+2) @ 75% of FS (No Pause)

WOD:

Open WOD 14.1

10 Minute AMRAP

-30 Double Unders

-15 Power Snatch (75/55)

Accessory:

Hollow/Superman/Rest

-3x 20/20/20