WOD Blog

Fri, Dec 6 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1994 days ago)

Steph

(Time)
Warm-up:

2 mins of jogging, biking or rowing followed by…

2 rounds not for time of:

5 pull-ups (chest-to-bar, chin-over-bar, or ring rows)
5 toes-to-bar, hanging knee raises or sit-ups
Down - Butt kicks
Back - High knees
5 push ups
Down - Bird Dip
Back - World's Greatest Stretch
10 PVC Pass Throughs
10 PVC Around the Worlds

Skill:
Warm up barbell movements with empty bar, add weight and progress through all movements before adding more weight

Workout:

For time:
33 Wall Balls (20/14)
19 Deadlifts (135/95)
33 AbMat Sit-ups
19 Ring Rows
8 Ring Dips
6 Sumo Deadlift High Pulls (135/95)
12 Push Jerks (135/95)
6 Man Makers (50/35)
33 Burpees to a target
19 Medicine Ball Cleans (20/14)
8 Hang Power Cleans (135/95)
6 Pull ups

Cool Down & Stretching:

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Saddle (All the way to the floor or to a wallball)
Hold 1-2 mins.

Chest & Pec Stretch (hands behind and bend over)
Hold 1-2 mins.