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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Feb 22 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
2.22.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate: 4 sets Tabata Echo Bike(20 seconds on/10 seconds off) -into- 2-3 Rounds (empty Barbell) 10 Front Squats 10 Push Press 5 Wall Ball (Light) -Then- Warm Up Thrusters 2. Workout Prep 1 sets: 5 Wall Balls @Workout Weight 3/2 Cal Echo Bike 2 Thrusters @ workout weight Workout EMOM x 6 Minutes Odd Minute: 15 Wall Balls (20/14) (10) Even Minute: 12/10 Calorie Echo Bike -rest 2 Minutes- EMOM x 6 Minutes Odd Minute: 10 Thrusters(95/65) Even Minute: 12/10 Calorie EchoBike Modified EMOM x 6 Minutes Odd Minute: 10 Wall Balls (light) (9) Even Minute: 10/6 Calorie Echo Bike -rest 2 Minutes- EMOM x 6 Minutes Odd Minute: 10 Dumbbell Thrusters(Light) Even Minute: 10/6 Calorie Echo Bike more Mobility 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) |
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