| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jul 14 2021 |  |
 | Gymversary: Jake(1) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (2559 days ago) |
7.14.2021(Check In) Warm-up AMRAP x 5 MINUTES 10 Alt. Groiners 10 Bootstrappers 20 Alt. Bicycle Crunches 10 Alt. Curtsy or Reverse Lunges 10 Squat Jumps Skill Metcon (No Measure) EMOM x 10 MINUTES MIN 1 - 6-10 Reps of Pistol Practice Option* MIN 2 - :45 Static Hold Option** *Pistol Options... Banded Pistol Squat Tall Box Step-Ups Curtsy Squats Narrow Stance Air or Goblet Squat **Static Hold Options... Tuck Hold Wall Ball Weighted Hollow Hold Front or Reverse Plank Wall Ball Squat Hold Workout Metcon (Time) FOR TIME 50-40-30-20-10* Wall Balls (20/14) Sit-Ups *After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35). For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 - etc... Optional Cool Down FOR RECOVERY 1:00 Supine Knee Hug (R) 1:00 Supine Knee Hug (L) 1:00 Banded Hamstring Stretch (R) 1:00 Banded Hamstring Stretch (L) |
|
|
