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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Nov 5 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.5.2021(Check In) Warm-up 200m Row Into… 3 SETS 8 I.Y.T’s* 8 Alt. Box Step-Ups *Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms...like the YMCA Dance! 1 REP = I + Y + T Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 10 DB Bent Over Row (Athlete Choice) 20 Single DB Crush Grip Curl 20 Alt. DB Slides 10 Single DB Lateral Box Step Overs (20)* 1:00 Plank Option** -Rest 1:30 b/t Sets- *Hold DB in the Goblet Position **Each Set must be a different plank option... Plank Option 1: Weighted Plank Plank Option 2: Side Plank (L/R) Plank Option 3: Reverse Plank Finisher Metcon (Time) FOR TIME 100 Russian Twists* 30 V-Ups *Each side is 1 Rep. |
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