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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, May 3 2022 |  |
 | Happy Birthday: James Z |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
5.3.2022(Check In) Warm-up AMRAP x 5 MINUTES :30 Bike* 20 Single Unders** 10 Alternating Step-ups Unweighted 5/5 Single DB Bent Over Rows *Increase the pace of the bike every round. **After the first round, option to advance to double unders Skill Metcon (No Measure) 2 SETS 10 Hollow Rocks + 10 Superman Arch Rocks + 10 Kip Swings into ... 2 SETS 15-20 Banded Lat Pull Downs + 7-10 Strict Pull-Ups* *Option for Banded Strict Workout 'YOU DA MOM' (Time) FOR TIME 35 Cal Bike 30 Jumping Pull-Ups* 25 Sit-Ups 20 Single DB Alt. Box Step-Ups (50/35) (24/20)** 150 Double Unders 20 Single DB Alt. Box Step-Ups 25 Sit-Ups 30 Jumping Pull-Ups 35 Cal Bike *Option for Gymnastics Kip or Strict **Athlete can hold DB any way above the waist |
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