SCHEDULE UPDATE!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– Good mornings
– Push-up (41×1)
– TGU 1/side
– Double unders

Then

FITNESS:
A1. DL x 5 x 3, rest 60 sec
A2. CG Bench, x 5 x 3, rest 60 sec
C. Pull up variation – build to max in 5 min
+
6 rounds
150 meter row
10 kb swings
4/3 cal AB

finisher:
TGU 5/arm tough

PERFORMANCE:
A.1 DL @ 88% x 1 x 3, rest 90 seconds
A.2 CG bench press x 1 x 3 @ 90%, rest 90 seconds
C. Weighted pull up – build to max in 5minutes
+
5 rounds for time
20 box jumps
6 DL @ 185/115
200m run/row or 50 double unders

finisher:
TGU 5/arm tough

SAVIN ROCK CROSSFIT SCHEDULE-
Monday: 6AM, 4:30pm, 5:30pm, 6:30pm
Tuesday:6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Wednesday:6AM, 4:30pm, 5:30pm, 6:30pm
Thursday: 6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Friday: 6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Saturday: 9am,10am
Sunday: 10am

STARTING MARCH 4, 2014
A 9:30am and 12:00pm will be added!