Friday, 4.27.2018
CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm
NO CLASS SATURDAY FOR DOUBLE DECKERĀ
Warm up:
3 Rounds
100m Run
10 Push up
10 Ring Row
10 Banded Good Morning
Mobility:
Shoulders
Posterior Chain
Hips
Strength:
A) Bench Press
5×3 Working to heavy 3 reps
B) Pull ups
5×5
work on weakness in pull up
weighted/kipping/butterfly etc…
WOD:
10 minute AMRAP
-10 Deadlift (135/95)
-10 Wall Ball (20/14)
Accessory:
Handstand Hold
-4×20 seconds
or
Handstand walk Practice
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