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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Apr 22 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.22.2021(Check In) Thursday Warm-up AMRAP x 8 MINUTES :20/:20 Top of the Ring Hold (Pronated & Supinated) 12 Reverse Lunges 10 Step-Ups :20 Hollow Body Hold :20 Superman Hold Strength 3 SETS :30 Pronated Active Hang -:30 Rest- :30 Supinated Active Hang -:30 Rest- 1:00 Mixed Grip Hang* -1:00 Rest b/t Sets- *One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands. Workout Metcon (AMRAP - Reps) EMOM x 16 MINUTES MIN 1 - :45 KB Goblet Reverse Lunges (53/35) MIN 2 - :45 Single DB Hollow Body Flutter Kicks (50/35) MIN 3 - :45 Single DB Front Rack Step-Ups (24/20)* MIN 4 - :45 Mixed Grip Hold** *Single DB optional. **Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round. |
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