| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Dec 23 2020 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3194 days ago) |
12.23.2020(Check In) Wednesday Warm-up 3 SETS 12 Banded Pull-Aparts :30 Tuck Hold (On the floor) 9 Ring Rows :30 Alt. Box Step-Ups 6 Slow Push-Ups :30 Plank Rotations Extended Warm-up EMOM x 12 MINUTES* Min 1 - :40 Max L-Sit Hang or Knee Tuck Hang Min 2 - :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up MIn 3 - :40 Plank Hold *Athlete can come off the bar at any point then jump back up. Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 7 MINUTES 12 DB Floor Press (50/35) 10 Single DB Box Step Overs (20)** 5-8 Strict Pull-Ups -Rest 1:00- AMRAP x 7 MINUTES 12 DB Floor Press (50/35) 10 Single DB Box Step Overs (20) 5-8 Strict Pull-Ups *Pick-Up where you left off. **Single DB Held in the Back Rack |
|
|
