Friday, 4.27.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm

NO CLASS SATURDAY FOR DOUBLE DECKER 

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