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CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Feb 26 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3193 days ago) |
Intro to 'Cindy'(Reps, Rx2) WARMUP • 'Roxanne' by the Police Jumping jacks throughout the song but when you hear 'Roxanne' do a burpee. MOBILITY • Shoulder Distractions and tri stretch using bands • Inch Warm/Hamstring stretch • Couch Stretch • Calf Stretch against wall SKILL Box jumps Deadlift *If time permits: Continue with the kipping pull-up WOD (Only 18 minutes of work but takes 28 minutes) AMRAP – 4 Minutes • 5 pull-ups • 10 push-ups • 15 air squats * Rest 5 minutes ARMRAP – 6 Minutes • 6 Shoulder to overhead 95# (S2OH) (your choice of press) • 12 sit-ups *Rest 5 minutes ARMRAP – 8 Minutes • 9 Deadlift 135# • 12 Burpees • 15 Box jumps (step Down) Finisher: Rollout spine, glutes, hams, etc… Stretch overall
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