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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Mar 28 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
3.28.2023(Check In) Warm-up No Measure 1. Movement Prep/Activation and Increasing Heart Rate* 2 min Choice of Machine -into- 3 Rounds (each) Partner Rowling - 100m *Penalty is over/under number multiplied by 5 in single unders (Max 10) 2. Workout Prep 2 sets: 5/4 Calorie Row (workout pace) 10 Double Unders or Cross-Overs Workout 3 sets: 12-9-6* Calorie Row or Ski Calorie Echo Bike *30 Double Unders or Cross-overs after each round -Rest 3 minutes between sets- Mini-Pump 4 Rounds 10 Ring Rows - Feet Elevated 12 Rent Over Rows 10 Alt DB Curls (each arm) -rest 2 minutes b/t rounds- Mobility Score Checkmark 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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