FRIDAY, MARCH 11, 2016

CROSSFIT CLASS:

OPEN WOD 16.3

Go to the CrossFIt Games Website to watch the workout, learn how to scale, and read up on the standards.

IN-SEASON SOFTBALL TRAINING:

You will have a specific warm-up before starting your movements.

4Rounds of:

Box Jump –  6
Medicine Ball Rotational Chest Pass – 5 each side

Then 4 rounds of:

Deadlift – 5
Push-up –10

Then 4 rounds of:

Single Leg Squat – 8 each
Bent Over Dumbbell Back Fly – 10

Then 4 rounds of:

Glute Bridge –  8
Ring Row – 12

Supermans – 2 x 10