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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Apr 23 2024 |  |
 | Gymversary: Shannon(10) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.23.2024(Check In) Warm-up No Measure 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk - torso twist towards forward leg 10 yd butt kickers 10 yd high knees -into- Crossover Symmetry Warm-up or Banded 7's * If you have time, go through more of the Hinshaw Warm Up * 2. Workout Prep 1 set 100m Run (workout pace) 3 Pull-Ups 6 Push-Ups 9 Air Squats Workout Half Murph 800m Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800m Run The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest. Mobility 1 min Seal Pose 1 min Bicep stretch on wall 1 min Tricep lacrosse ball smash (each side) |
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