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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jan 6 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3191 days ago) |
1.6.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 8 min AMRAP 25-sec assault bike (easy) 25-sec assault bike (moderate) 10-sec assault bike (hard) 5 Jumping Squats 5 Down Dog/Seal Pose Transitions 5 World’s Greatest Stretch (each side) 2. Workout Prep 1:1 With Partner (Each perform then move to the next set) 30-second Bike (easy) into 20-second Bike (moderate) into 10-second Bike (hard) Workout Noah's Ark Teams of 2 (1:1) 50-40-30-20-10 Calorie EchoBike *40-32-24-16-8 Women's Calories Modified Teams of 2 (1:1) 25-20-15-10-5 Calorie EchoBike (20-16-12-8-4 Women's Calories) Accessory 4x10 Double DB Prone Row 4x10 Lying DB Hamstring Curl Mobility 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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