Wednesday

Wednesday

WEDNESDAY
CrossFit

Strength : Clean + Jerk + Front Squat + Jerk
E2M, 1 complex, 7 sets

WOD: 15m AMRAP
10 Wall Ball 20/14
10 Sumo Deadlift High Pull 53/35
10 Overhead Squat 115/75
10 Toes to bar


Sweat

Core : 21-15-9
Side Plank Hip Raises (R)
Side Plank Hip Raises (L)
Plank Push-Ups
Rotating Knee to Elbow

Conditioning: 5 Rounds
20 Cal Row Sprint
200m Run Sprint
15/10 Cal AB Sprint
30 Situps

 

The Program

1. Strength and WOD

2. 50 Walking Lunges, 205/145, or 185/145, or 165/115 on back, then immediately after perform 30 Broad Jumps 6/4′

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup