Happy FriYAY!

Jul 26th, 2019

Category: CrossFit

Happy FriYAY!

Patrick

There will be no Mobility class this Saturday and Endurance is cancelled on Sunday

Warm-up
45s work:15s Rotate
1. Single unders
2. Plank
3. Alternating feet
4. Hollow rocks
5. Double unders
6. Plank jacks

Mobility
Calves

Accessory
Ring Work
3×10
Challenging Ring Rows
Ring Layouts

WOD
800m Run
50 Double Unders
50 Sit-ups

600m Run
40 Double Unders
40 Sit-ups

400m Run
30 Double Unders
30 Sit-ups

200m Run
20 Double Unders
20 Sit-ups

100m Run
10 Double Unders
10 Sit-ups

Level 1- 400-300-200-200-100
½ Reps Sit-ups
ADV – Heavy Rope or Double the Dubs & half reps GHDs

Extra Work
20 Front Squats (165/110)
5 Rope Climbs
15 Squat Snatch (165/110)
5 Rope Climbs
20 Front Squats (165/110)

Scaled – 135/95
ADV – 185/125