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Thursday 7-17-2014

12
Jul

Thursday 7-17-2014

Warm up to include 3 Rounds 5 RDL, 5 Bent Row, 5 OH Press, 5 Back Squat
Push Press/Power Jerk 4 x 3 +2
Plate Floor Slides 4 x 8
WOD 15 AMRAP
250 meter run
15 Wall Ball
12 Burpees
9 TTB or V-up

Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max

Alternate

Learn/practice KB Swing, Pull-ups.