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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Oct 19 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3199 days ago) |
10.19.2022(Check In) Wednesday 10/19/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec assault bike (easy) 20 sec assault bike (mod) 10 sec assault bike (hard) 5 Wall Balls (focus on arm cycling) 5 world’s greatest stretch (each side) 2. Workout Prep 1 set: 5/4 Calorie Bike 5 Wall Balls (regular height) 5/4 Calorie Bike 5 Wall Balls (higher target) Workout “You Jump, I Jump” 3 Sets: 20 Calorie Echo Bike 25 Wall Balls (20/14) 15 Calorie Echo Bike 20 Wall Balls 10 Calorie Echo Bike -rest 1:1 between sets- Modified 3 Sets: 12/10 Calorie Echo Bike 15 Wall Ball Thrusters (light) 10/8 Calorie Echo Bike 15 Wall Ball Thrusters (light) 8/6 Calorie Echo Bike rest 1:1 between sets Target time each set: 4:30-5:30 Time cap each set: 6 minutes Cooldown/Mobility Metcon 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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