Monday, 5.7.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

400m Run

3 Rounds

-10 Medball Lunge

-8 Medball Good Mornings

-6 Burpees Over Medball

Mobility:

Shoulders

Hips

Posterior Chain

Strength:

A) Bench Press

-5-5-3-3-1-1

Working to Heavy for day

B) Bent Over Row

-6×5 at a moderate weight

WOD:

3 Rounds (1 Minute for each movement)

A) Wall Ball (20/14)

B) DB Snatch (50/35)

C) Box Jump Over (24/20)

D) Calorie Row

-1 minute Rest

Accessory:

Murph Push up Challenge