Warm Up
3 RNFT
10/8 cal ab or rower
10 pushups
15 air squats 
A. Skill Development
Double Unders
(50+ Unbroken DU, perform strength accessory)
B. Strength Accessory:
4 x 8 DB Bent Over Row
4 x 8 DB Lateral Raises
C. WOD
50-40-30-20-10
Fitness                                            Open Prep (rx+)
Walking Lunges                                with 50lb db each hand
Sit-Ups                                               V-Ups
DU                                                       same
200m Run after each set                     same
**Do not mix and match either do the RX as written or Open Prep as written**
Box Briefing
New Saturday Class time added
8:00am -Crossfit

 

September 19, 2017 by Trojan Athletics