Begin with light warmup sets of 5 reps each, increasing the weight each set, working up to a weight that you will perform your 3 sets of 5 reps, all at that same weight. This weight should be 5 to 10 pounds heavier than your most recent 5x5 workout. If you do not know your previous numbers, the coach running the class will assist you in finding the appropriate weight.
Warmup: 250 meter row, 10 KB swings & 10 goblet squats x 3 rounds
Mobility: Shoulder rollouts while in a squat stretch, 15-20 reps total, mixed in with warmup rounds
AfterWOD/Conditioning: 5 burpees & 15 wall ball shots, max rounds in 5 minutes.
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