WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Oct 7 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3202 days ago) |
10.7.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Row -into3 sets 15 PVC Pass Throughs 10 PVC Push Snatch Push Press 5 PVC Overhead Squats 5 Worlds greatest stretch (each side) 2. Workout Prep 3 sets: 5 Calorie Row 2 Dumbbell Snatches Workout Metcon 'This is the Kingdom' 5 sets: 1:30 AMRAP 15 Calories on Row Max Reps Alt Dumbbell Snatches (50/35) -rest 30 seconds between sets- Accessory Metcon Mayhem Mini-Pump – Arms/Core 4 Rounds 10 Diamond Pushups 10 Chin ups 15 Bent Over Banded Tricep Extension 15 Single DB Double Head Curl 15 Overhead Plate Situps 7 Alligator Rolls (each side) 30 sec Face-Up Chinese Plank 30yd Offset Overhead Farmer Carry (left overhead/right farmer hold) 30yd Offset Overhead Farmer Carry (right overhead/left farmer hold) -Rest 2 min b/t round- Banded Pushups Overhead Plate Situps Alligator Rolls Face-Up Chinese Plank Offset Overhead Farmer Carry |
|
|
