20180124

Class Schedule is back to normal!

 

 

Warm Up:

400M run

10 Walking lunges

10 Air Squats

10 kicks per leg

3 min jump rope practice

2X10 empty bar high bar back squat

 

S/S/S:

High Bar Back Squat

5X3

 

Increase weight ea set

 

WOD:

AMRAP 15 Min

10 DB Thrusters (50/35)

10 Hollow Rocks

30 Double Unders

 

Video courtesy of CrossFit HQ.  Quick demo on hollow rocks.

 

Scaling Options:

DB weight -> As Needed

 

Hollow Rocks -> w/bent leg

 

DUs-> 2X SUs

 

Cool Down:

Couch Stretch – 1 min per side

 

Calf stretch – 1 min per side

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