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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 28 2021 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1996 days ago) |
12-28-21(Time) Warm up: inchworm/cobra low longe w/t-spine banded w's / u's Strength Shoulder Press every 2:30 for 15 min building to a heavy single *complete max reps of strict pulls up inbetween sets -start around 80% and build small Pendlay Row every 3 min for 12 min 10 pendlay rows + 10-12 rolling DB tricep extensions Gymnastics/skill play 15 min EMOM 1) :30 sec gymnastics skill practice (choose your own adventure)(muscle ups, handstands, pull ups, toes to bar) 2) :30 max double unders 3) :30 sec max flutter kicks Finisher 5 sets 1 min max kb swings (70/50) 1 min planks holds on forearms rest :30 sec |
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