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“Doink” & Oly – Monday 1-7

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REMEMBER!! New Saturday schedule beginning THIS Saturday:

7:00AM – Prehab

8:00AM – CrossFit

9:30AM – CrossFit

 

Warm-up

Dynamic

 

Mobility

Chest Stretching

Hamstring Stretch

 

Strength

EMOM10

Push-Press

3 Reps @80%

 

WOD – 15 minute cap

5 Rounds

10 Deadlifts (225,155)

10 Ring Dips

 

Level 2- (185, 125)

Level 1- (135, 95); Bench Dips

ADV- (275,185); 5/3 Muscle-ups

 

Coaches Tip – Choose a scale where you can do most sets unbroken.  Ring dips can be scaled with bands around rings  or to box dips.

 

Olympic Lifting Class **4:00PM Only**