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| WOD Blog |
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| CrossFit Info |
WOD Blog
 | Fri, Nov 25 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3191 days ago) |
11.25.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar - Build Across) 5 Up downs 6 Lateral Bar Hops 2. Workout Prep 3 sets: (with partner) 5/4 Calorie Bike (each) 3 Front Squats (build in weight) 2 Synchro Bar facing Burpees Workout 'Food Coma' Teams of 2 120 Calorie Echo 100 Front Squats (135/95) 50 Synchro Bar Facing Burpees Individual Option: 50 Calorie Echo 50 Front Squats (135/95) 50 Bar Facing Burpees Modified Teams of 2 100 Calorie Bike Erg 100 Dumbbell Front Squats (light) 30 Synchro Up Downs Target time: 21-23 minutes Time cap: 30 minutes Accessory Mini-Pump – Arms/Core 4 Rounds 10 Deficit Pushups 10 Ring Rows-Feet Elevated 15 Inverted Skull Crusher 15 Incline Dumbbell Hammer Curls 10 Overhead Plate Situps 10 Strict Hanging Leg Raise 15 Oblique twists with medball (each side) 7 Alligator Rolls (each side) 50yd KB Front Racked/Overhead Carry (right racked/left overhead) 50yd KB Front Racked/Overhead Carry (right overhead/left racked) -Rest 2 min b/t round- . Choose one or the other. Deficit Pushups Inverted Skull Crusher Incline Dumbbell Hammer Curl Overhead Plate Situps Alligator Rolls Cooldown/Mobility 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose |
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