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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 26 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1970 days ago) |
102623(Time) Warm-up 3-5 mins of easy jogging, biking, or rowing -- then -- 3 rounds (not for time) of: 10 air squats (squat therapy style- see video below) 10 steps of lunges 10 glute bridges (with an empty barbell or without) 10 AbMat sit-ups, hollow rocks or GHD sit-ups 5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 pull-ups, ring rows, or low-ring muscle-ups Skill Rope climb review Find working weight and scales as needed Conditioning 5 rounds for time of: Front Rack Lunge, 95/65 lbs, 20 m 20 GHD Sit-ups 2 Legless Rope Climbs, 15 ft |
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