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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Nov 30 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1962 days ago) |
11302023(Time) Warm-up Not for time 1 minute of easy running, biking or rowing 20 seconds of lateral banded steps 10 AbMat sit-ups OR hanging knee raises 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 1 minute of easy running, biking or rowing 20 seconds of lateral banded steps 10 V-ups OR hanging leg raises 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 1 minute of easy running, biking or rowing Conditioning AMRAP 30 mins Run, 400 m 1 L-Sit Rope Climb, 15 ft Replace each 400m of running with 1200m on the Assault Echo bike or 500m on the Concept 2 rower Cool Down & Stretching Cool down for 5-15 minutes by casually walking, jogging, biking or rowing, then stretch. Bar hang for lats & chest Hold 1-2 minutes. Straddle Stretch Hold 1-2 minutes. |
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