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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Dec 4 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
12.4.2024(Check In) Warm Up 8:00 AMRAP :45 Air Bike 5 Hanging Knee Raises 5 Dynamic Squat Stretches 3 Front Squats (light) Workout 3 Rounds 10/8 Cal Air Bike 10 Hanging Knee Raises 10 Front Squats (light) -Rest 3 min- 2 rounds 20/16 Cal Air Bike 10 Hanging Knee Raises 10 Front Squats (light) -Rest 3 mins- 1 Round 30/24 Cal Air Bike 10 Hanging Knee Raises 10 Front Squats (light) Pacing needs to be consistent through all rounds with rest after each set. There is an increase in calories and weight in each set. These are just a suggestion. If you want to use dumbbells, have 3 different weights and increase after each set. Cool Down 2:00 Bike Mobility: 1:00 Each Seal Pose Seated QL Stretch Thread the Needle |
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