WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 8 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1965 days ago) |
110823(Weight) Warm-up 2-4 minutes of jogging, biking, or rowing followed by… 3 Rounds, not for time of: 1 Minute of foam roller of lats and low back 30 Seconds of Banded Steps Forward and Backward 8 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 7 Hip & Back Extensions 6 Steps Walking Lunge with barbell overhead in Press width grip (if possible) 5 Front Squats, empty barbell (3 seconds up, 3 seconds down) Skill For quality: Air Squat Hold, 5 mins Conditioning Front Squat 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. |
|
|
