Thursday, 4.26.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, 4:00pm, 5:30pm, 6:30pm
CLOSED SATURDAY FRO DOUBLE DECKER
Warm up:
400m Run
Dynamic Warm up
Mobility:
Front Rack
Hips
Posterior Chain
Strength/Skill:
16 Minute Alternating EMOM
A) :30 sec Single Arm KB Front Rack Hold in bottom of Squat
B) :30 sec Single arm Suitcase Hold
Alternate arms every 2 minutes
Min 1- right arm
Min 2- right arm
Min 3- left arm
Min 4- left arm
Min 5 right arm
Min 6 right arm…..
WOD:
20 Minute alternating EMOM
A) 100m Row
B) :30 Hollow Hold
Accessory:
Dumbbell Curls
-3×10
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