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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Oct 14 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3200 days ago) |
10.14.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 3 sets: 1:00 Machine 5 Kipping Knee raises 5 inch worms 10-second handstand hold 2. Workout Prep 3 sets: 3 Toes to Bar 3 Handstand Push ups Workout 'Sour Punch Straws' 5 Rounds 20 Toes to Bar (Or 20 V-ups) 15 Handstand Push Ups (OR 10 Strict Handstand Push Ups) Modified 5 Rounds 15 Hanging Knee Raises 10 Dumbbell Push Press (light) Target time: 10-12 minutes Accessory Mini-Pump – Upper Body Posterior 4 Rounds 10 Strict Pullups @ use band to maintain quality if needed 12 Double DB Prone Row @ moderate weight – maintain quality 12 Straight Arm Lat Pull Down @ moderate weight – maintain quality 10 Single Arm DB Kickback @ moderate weight – maintain quality -Rest 3 min b/t round- Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side) more |
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