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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Apr 28 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
4.28.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7's Warm up 8 min AMRAP 30-sec Bike 5 Kip Swings 5 Knees to Elbow 3 Alt. DB Snatch (each side - practice transition) 2. Workout Prep 1 set: 5/4 Calorie Bike 4 Toes to Bar 4 Dumbbell Snatch Workout Mahi-Mahi 5 rounds 10/8 Echo Bike 15 Toes to Bar -into- 75 Dumbbell Snatch (50/35) Target time: 12-14 minutes Time cap: 18 minutes Accessory Shoulder Press 4 sets of 8 reps @ – RPE 8/10 *Rest 2:00-2:30 b/t sets GHD Hip Extension 4 sets: 10 reps - RPE 8 *Rest 1:00-1:30 b/t sets Mobility No Measure 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side) |
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