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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Dec 15 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
12.15.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7's -into- 6 min AMRAP 5 Sumo Deadlift High Pulls (empty bar - build across) 5 Push Press (empty bar - build across) 5 Kip Swings 5 Kipping Pull-ups 2. Workout Prep 1 set: 3 Shoulder to Overhead 3 Chest to bar 3 Sumo Deadlift High Pull Workout Arctic Puffin 5 Rounds 12 Dumbbell Push Press (light) 10 Jumping Pull-ups 8 Kettlebell Sumo Deadlift High Pulls (light) Target time: 7-9 minutes Time cap: 12 minutes Accessory Mini-Pump – Lower Body Push/Pull 3 Rounds 10 DB Good Mornings @ moderate weight 10 Single Leg DB Hip Thrust @ moderate weight 15 Standing Barbell Calf Raise @ moderate weight -Rest 3 min b/t round- Cooldown/Mobility 1 min Seal Pose 1 min Tricep Smash (each) 1 min Foam roll glutes and IT band (each side) |
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