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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Nov 29 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3192 days ago) |
11.29.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 5 Front Squats (empty bar) 5 Strict Press 5 Up Downs 10 Lateral Bar Jumps 2. Workout Prep 3 sets 3 Dumbbell Thrusters (build-in weight) 5 Cal Row Workout Acai Bowls For Time: For Time: 1-2-3-4-5-6-7-8-9-10 Dumbbell Thrusters 8 Calorie Row after each set Accessory Every min (10 mins): 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow Negative Beginner: Ring Row/Lat Pull Down (5-8 reps) Cooldown/Mobility 1 min couch stretch (each side) 1 min Bicep Wall Stretch 1 min Seal Pose |
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