Wednesday, 4.25.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
2 Minutes of Jump Rope/Double Under practice
3 Rounds
-5 Jump Shrug
-5 Hi Pull
-5 Muscle Clean
3 Rounds
-5 Hang Power Clean
-5 Front Squats
-5 Push Press
3 Rounds
-5 Kipping Swings
-5 Ring Row
-5 Jumping Pull up
Mobility:
Front Rack
Hips
Overhead
Calves
WOD:
For Time (30 Minute Cap)
-800m Run
-30 Hang Squat Clean (135/95)
-400m Run
-20 Shoulder 2 Overhead (135/95)
-400m Run
-10 Bar Muscle ups
-800 Run
8oom Run can be 800m or 400×2 (specify on white board)
Muscle up scales –
10 Ring MU
10 Burpee Chest 2 Bar
10 Pull up 10 Dip
Accessory:
Foam Roll
Stretch
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