Monday 7/10/17 - 3OHS 5FS 7BS

MAIN WOD

W: Instructor leads the class in the following together:

• 3 Down and Backs

• 10 Leg Swings (each way/each leg)

• Banded Steps: 10 Side to Side, 10 Forwards and Backwards

• (4) 4-Point Squats

• 10 PVC or BB Good mornings

• 10 PVC or BB Overhead Squats

M-1: 15:00 to achieve 3RM OHS

M-2: 15:00 to achieve 5RM FS

M-3: 15:00 to achieve 7RM BS

*Can set clock for 45:00 and let class work at own pace.

FITNESS CLASS

W: Instructor led:

• 3:00 Bike

• 10 Leg Swings (each way/each leg)

• (4) 4-Point Squats

• PVC Pipe Review of each movement in the Total

F-1: CrossFit Total

Sum of Best of Each Lift

Back Squat

Shoulder Press

Deadlift

*15:00 Cap for each lift

WEIGHTLIFTING

EMOM 12:00

a) 5 Cal Assault Bike

b) 10 Goblet Good Mornings

c) 10 ZigZag Banded Steps Forward and Backward (band just above knee)

Clean 1RM

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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