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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jul 19 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.19.2024(Check In) 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards Walk R/L - 10 Glute Bridges - 10 Single Leg Glute Bridges R/L - 10 Bird Dogs R/L - 10 Squats 3. Barbell Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 8 Rear foot elevated single leg dumbbell deadlift (8 each side) (light weight) Pulling 3 Sets 10-15 Dumbbell Incline Bench Press @ 7-8/10 RPE 10-15 Ring Row -Rest 90-120 seconds- 10 Floating Dumbbell Deadlift @ 7-8/10 RPE 10 Double Kettlebell Sumo Stance Deadlift @ 8/10 RPE -Rest 90-120 seconds- Workout 5 Sets (New set every 5 minutes) AMRAP 3 Minutes 3 Rope Climbs 15 Dumbbell Bench (2x70/50) *Max Calorie Ski (OR Row) in Remaining Time -rest 2 minutes b/t sets- Cooldown 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Min Ring Lat Stretch 2 Min Pec Stretch |
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