| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Feb 15 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3194 days ago) |
2.15.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 7 min AMRAP 10 Walking Lunge Steps (total) 5 Knees to Elbows 30 sec assault bike 5 Deadlifts (empty bar- build across sets) 2. Workout Prep 1 set: 10ft Walking Lunge 4 Toes to Bar 20-second Bike (at workout pace) Workout 5 sets (1 every 3 minutes 30 seconds) 50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) 20 Toes to Bar 20/16 Cal Echo Bike -1 min rest between sets- Modified 5 sets (1 every 3 minutes 30 seconds) 50ft Walking Lunge 15Hanging Knee Raises 15 Cal Bike Erg in remaining time Target Time: sub 2:30 Time Cap: 3 Minutes Deadlift 3 Deadlift x 10 sets @67.5% of Heavy Single (Week 1) * Complete a set Every Minute * |
|
|
