March 2, 2017

CrossFit:

Warm Up:
Rack Mobility
PA Clean Warmup x 2
3 x 5 Clean Pull unders (Build)
3 x 5 Hip Cleans (Build)

Strength:
Hang Squat Clean
Level 1: Technique
Level 2: Heavy 3

EMOM:
5min
3 @ 80% of Heavies Set

Choose Your Own Adventure:
WOD:
5min EMOM
2 @ 90%
5min EMOM
1 @ 100%

Flex Sesh:
Shoulder Superset
10 Bent Over Flies
10 DB Front Raises
10 DB Side Raises
*Heaviest sets as possible, set weights down between sets
3 x 10 (each side)
Side Pillar with hip kiss

BodyFit: 086

Trunk:
3rds
10/10 Getup Situp
:40 Plank

WOD:
500m-400m-300m-200m-100m
Row
5-10-15-20-25
Box Jumps
10-10-10-10-10
Pullups