Monday – 151102

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Back Squat

5×5 @ 70%
1×5+ @ 70%
– Use working 1 RM or 90%
– Stop 2-3 reps shy of failure

WOD

16 Minute Ladder

Start at

Even Minutes: 8 Wall Balls 20/14
Odd Minutes: 8 GHD Situps

– Sub 15 regular situps
– Add 2 reps each time through
– If you can’t complete reps in the minute, drop back down to a number you can maintain.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: