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