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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Oct 18 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3199 days ago) |
10.18.2022(Check In) Tuesday 10/18/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Banded 7’s Warmup -into- 6 min AMRAP 30 sec Row 10 sec handstand hold 10 kip swings 10 Plate Press Overhead 10 Plate Bent Over Row 2. Workout Prep 3 sets: 5/4 Calorie Row 3 Pull-ups 2 Handstand Push Ups (build up to strict handstand push up) Workout 'Jack and Rose' 5 sets: 21 Calorie Row 15 Pull-ups 9 Strict Handstand Push Ups -rest 1:1 between sets- Modified 5 sets: 12/10 Calorie Row 12 Ring Rows 12 Dumbbell Push Press rest 1:1 between sets Target time each set: 2-2:45 Time cap each set: 3 minutes Cooldown/Mobility Metcon 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Foam Roll Lats (each side) |
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