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| CrossFit Info |
WOD Blog
 | Fri, Mar 31 2023 |  |
 | Happy Birthday: Greg |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
3.31.2023(Check In) Warm-up No Measure 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry + Hip Halo Warm Up -into- 3 set: 1:00 Assault Bike (build in pace) 5 Muscle cleans (empty bar) 5 Front Squats (empty bar) 5 Inch Worms 10 Alternating V-Ups 2. Workout Prep 2 sets: 1 Wall Walk 3 Front Squats (build in weight) 5/4 Calorie Assault Bike (at workout pace) Workout Teams of 2 (1:1) 8 Rounds (each) 4 Wall Walks 12 Front Squats (95/65) 15 Calorie Echo Bike Modified Teams of 2 (1:1) 8 Rounds (each) 3 Inch Worms 9 Dumbbell Front Squats (light) 10/8 Calorie Bike Erg Accessory Score Checkmark 3 rounds 10 Overhead Plate Sit ups 20 Kettlebell Front Rack Marches (each side - as heavy as possible while form can be maintained) 30 Flutters Kicks (each side) No Measure 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) |
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