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