WOD Blog

Tue, Jan 12 2021

Sat, Oct 23, 2021 at 9:00am Group Workout!
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1319 days ago)

1.12.2021


(Time)
Warm UP:

Row 200m
Down - Knee Hugs
Back - Quad Pulls
Down- Side Lunges
Back - World's Greatest Stretch
10 PVC Pass Throughs
10 PVC Around the World's
10 PVC Good Mornings
10 PVC Presses

Press Day:

Barbell/Dumbbells
Every 2:00 for 10:00
4 Strict Press
(Heavier Than Week 2)

Bodyweight
Every 2:30 for 12:30
12 Strict HSPU

CONDITIONING:

15 Minute AMRAP
30 KBS 55/35#
3 Head Cutters
30 Calorie Row
3 Strict Pull-ups

EXTRA
2 Rounds
Max Set of Push Ups
Rest 5 Minutes

Cap first set at 50 reps. Stay tight and powerful with good range of motion.

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