Jun 27, 2017 | WOD
Wednesday, 28 June, 2017 WARM UP – MOBILITY Quick dynamic warmup WOD A EMOM x 24 mins (6 sets of each) 1) 12-15 / 8-10 Cal Bike 2) 30-50 Double Unders 3) 16-20 / 12-15 Cal Row 4) 150′ Sled Push (empty sled or add weight, keep it fast though) — -Make...
Jun 26, 2017 | WOD
Tuesday, 27 June, 2017 WARM UP – MOBILITY Shoulder overhead and extension warmup drills/stretches Scap Pull-ups and bench dips WOD A WEIGHTED PULL-UP X 3 WEIGHTED BAR DIP X 3 WEIGHTED RING DIP X 3 Alt. E90SECS x 5 sets of each: 1) 3 Pull-ups 2) 3 Dips —...
Jun 25, 2017 | WOD
Monday, 26 June, 2017 WARM UP – MOBILITY 8-10 mins warmup hips, hamstrings and shoulders WOD A CROSSFIT TOTAL Back Squat – 1RM Press – 1RM Deadlift – 1RM You have the whole of class to establish a 1RM in each of the 3 lifts. You may allocate...
