Monday 5.15.17

 

CrossFit WOD

Back Squat 6RM
-Then
EMOM5
3 Back Squat @ Moderate + 5 Box Jump

AMRAP7
50’ Walking Lunges
10 Burpees

Finisher:
3x
30 sec Wt. Plank (90+/45+)
10 Plate Front Raise
20+ Plate Tricep Extension

* Finisher may need to be done
after class if we run out of time.

Mobility:
*1 Min Each Leg
Pidgeon
Lizard

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SWEAT

EMOM: 4x
30 sec: DB Seated Press

EMOM: 4x
30 sec: Pull-ups or Ring Rows

EMOM: 4x
30 sec: Weighted Planks

EMOM: 4x
30 sec: Front/Side Lat Raise

5x for Time
20: American Swings
10: Burpees