Main – CrossFit Warm-up Warm-up (No Measure) Mat to Mat: Bear Crawls Crab Walks Skill 5 Min Handstand/ Kick-up Practice Mobility 2 Min Stations (1 min per side): a) Banded Overhead Distraction b) Overhead with External Rotation Bias c) Super Front Rack Weightlifting Shoulder Press (5-5-5-5-5) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, […]
Main – CrossFit Don’t forget to sign into class! If you have not received an e-mail from Wodify please see a coach so we can get you setup. Warm-up Warm-up (No Measure) 2 Rounds: 800m Run 20 Wall Balls Skill High Hang Squat Clean Metcon Metcon (AMRAP – Reps) 5 Rounds (:30/:30 Rest) Burpees Plank […]
Main – CrossFit Day 1! Warm-up Warm-up (No Measure) 5 Min Row 3 Rounds (45#): 8 Deadlifts 8 Hang Power Cleans 8 Push Press 8 Back Squats Weightlifting Back Squat (5-5-5-5-5) 20 Min to Establish High Bar Back Squat Metcon Front Squat Fran (Time) 21-15-9 Front Squat (95/65) Pull-ups
Heads-up! Wodify will be coming to CrossFit ACT Mahwah October 1! Members: Be on the lookout for an email this monday with your login and password so we can get you all in the system. PLUS, keep an eye out for MORE exciting announcements in your inbox very soon..