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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, May 25 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
5.25.2022(Check In) Wednesday Warm-up 1 ROUND :30 Row at EZ pace 20 Alt. Plank Shoulder Taps :10 Dead hang from the Pull-Up bar Into… 1 ROUND :30 Row at a moderate pace 10 Alt. Quad Bird Dogs :10 Active hang from the Pull-Up bar Into… 1 ROUND :30 Row at a fast pace :30 Wall Sit 10 Scap Pull-Ups Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY 1:30 EZ Row 8-12 Banded Strict Pull-Ups* *Option for Strict Pull-Up w/o Band -Rest 1:30 b/t Sets- Workout 'HANG ON' (1 Rounds for calories) EMOM x 20 MINUTES MIN 1 & 2 - Max Cal Row MIN 3 - :45 Bar Hang MIN 4 - :45 Weighted Wall Sit* MIN 5 - :45 Max Ring Rows or Strict Pull-Ups *Hold DB in Gun Hold Position (Athlete Choice, Light - Moderate) (Score is Lowest Cal Row) |
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