WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 19 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
101923(Time) Warm-up 2-4 mins of jogging, biking, or rowing -- then -- 3 rounds (not for time) of: 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows, pull-ups, or low-ring muscle-ups 5 bootstrappers 10 jumping air squats 5 inchworm push-ups Skill Barbell Bent Over Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Workout 30 rounds for time of: 5 Burpees 3 Pull-ups 30:00 cap |
|
|
