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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Nov 15 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.15.2021(Check In) Monday Warm-up With an empty barbell... 30 Barbell Hops 10 Alt. Groiners 10 Strict Press 30 Mountain Climbers 10 Alt. Groiners 10 Glute Bridge-Ups 30 Alt. Lunges (no barbell) 10 Pike to Push-Up :10 OH Active Barbell Hold *After the warm-up, start building weight for your Back Rack lunges & working the HS Skill or options for Movement 2 of the strength session. Strength 4 SETS 6/6 Back Rack Reverse Lunges (Athlete Choice, Heavy) Movement 2 = Athlete Choice* *Options for Movement 2... 5-7 HSPU Prep Reps 2-3 Wall Walks :30-:60 HS Wall Hold Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 13 MINUTES 10 Alt. Front Rack Lunges (115/75)* 10 Strict Handstand Push-Ups 10 Strict Pull-Ups or Ring Rows *Option to go heavier. HSPU Option 1: Pike Push-Ups HSPU Option 2: DB Strict Press Cool Down FOR RECOVERY 5:00 Foam Roll Legs + Upper Back |
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