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Monday 8-4

2
Aug

Monday 8-4

Back Squat
4 x 8 @ 6 RPE

-Focus on power, driving out of the bottom
-After each set immediately perform 3 ME broad jumps
-Share boxes between platforms
Alternate
Single Leg RDL
4 x 5 each leg
-After each set immediately perform 10 Ab-Mat sit-ups
then
WOD
-Stagger Start if needed
-30 Wall ball
-15 Ring Dips/Push-ups
-30 Slam ball
-15 Ring Dips/Push-ups
-30 DB Thruster
-15 Ring Dips/Push ups

Beginner CrossFit Class

Warm up barbell Complex: 3 rounds 5RDL, 5 OH Press, 5 Back Squat. Warm up/teach hollow body/hollow rocks

(A)Learn Deadlift/RDL  (B) Deadlift 5 x 5 towards relative max

(A) Learn OH Press/Push Press   (B) OH press 5 x 5 towards relative max