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| CrossFit Info |
WOD Blog
 | Fri, Mar 21 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
3.21.2025(Check In) 1. Movement Prep/Activation and Increasing Heart Rate 1-2 Sets :30 Ski (moderate) 5 Box Jump (increase height each set) 3 Strict Chin Ups :30 Row (moderate) 5 Wall Balls (light) 5 Abmat Sit Ups -Then- Warm up to full workout movements. 2. Workout Prep 1 set (at workout pace): 3 Calorie Ski 2 Box Jumps (at workout height) 1 Rope Climb 3 GHD Sit Ups 3 Calorie Ski 3 Wall ball (at workout height and weight) Workout For Time: 30/24 Calorie Ski (OR Row) 15 Box Jumps (30/24) 5 Rope Climbs (OR 15 Strict Pull Up) 25 GHD Sit Ups (OR 50 Abmat Sit Up) 75/60 Calorie Row 25 GHD Sit Ups (OR 50 Abmat Sit Up) 75 Wall Balls (20/14) (10/9) *Note: If you don't have a rope and don't want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2x50/35). Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 15x Bootstrappers 1 Minute Barbell Forearm Stretch 2x 8 Bretzel |
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