WOD Blog |
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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Sat, Jul 12 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3198 days ago) |
Body Weight WOD 7/12/14(Reps) Warm-up 500 meter row Mobility X-Symmetry Shoulder Distraction Lax Ball to the scapula area Spiderman Ham/quad/calf stretch Strength 4x4 (increase in weight) Bench and Row Metcon (WOD) 3 Rounds for Reps 60 seconds of Air Squats 60 seconds of Push ups 60 seconds of Burpees 60 seconds of rest Finisher 1 minute Plank hold 20 seconds of Flutter kicks 20 seconds of levers 20 seconds of sit-ups 20 seconds of fluttter kicks 20 seconds of levers 20 seconds of sit-ups 1 minute plank holds
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