Tuesday October 17, 2017

30
Apr
Written by admin

Warm-Up & Mobility:
Indian Run
then
Inch Worms - every other plank = 5 push-ups or a deep lunge (alternate legs)
Frankenstein Kicks
20 Shoulder Rotations w/ PVC
20 OHS w/ PVC w/ :03 pause at the bottom
:30 Bowler's Stretch - 2 x each arm
Partner "HandCuff" Stretch

 

Stregth:

Back Squats
1 x 5 @ 70% 
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 90%
1 x 3 @ 92%
1 x 2 @ 90%
1 x 7 @ 80%

 

WOD:

20 Wall Balls (20/14#)

40 Pull-ups
20 Wall Balls
40 Box Jumps (24/20") 
20 Wall Balls
40 Ring Dips

20 Wall Balls
40 KBS (32/24kg)
20 Wall Balls 

 

2013-04-30

Posted in Crossfit  
 

Montly Archives

Click to open larger map

Contact Us

315-452-0442

7687 Frontage Road,
Cicero,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)

Email: info@crossfittransformation.com