Sunday, September 11, 2016

CrossFIt Workout - Monday 9/12/16

Complete as many rounds and possible in 20 minutes of

400 meter run
max rep wall ball shots, unbroken, 20/14

Record # of wall ball shot reps for each round.

Warmup: Skills based warmup, snatch drills
Mobility: band good mornings and bumper plate squat therapy
AfterWOD:  Coach's Choice

Sneak Peek for the Week:
Tuesday:  Fran-ish with power snatches
Wednesday:  Back Squat 5-5-5-5-5
Thursday: Burpee box jump metcon
Friday:  Bench Press, D/Us and runs
Saturday:  Triple 7's

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