Warm Up
Dynamic Warm-up
Coach Led
Focus
Squat Therapy x 4 x 4
Find Wall & Target
Coach Setup
Tempo x5-2-5-2
Focus Positioning Not Depth
2mins Rest Between Sets
to check in with coach
WOD:
Full Gym
25min AMRAP
15 Wall Balls
10 GHD/Toes 2 Bar/Weighted Situp?
5 Muscle Ups
400m Run
Partial gym
25min AMRAP
15 OO Shoulder 2 Shoulder Squats
10 Plank V-Ups w/ Towel/Weighted Situp?
5 Muscle Ups/Pullup & Dips/ MU Transitions
400m Run
No Gym
25min AMRAP
15 OO Shoulder 2 Shoulder Squats
10 Plank V-Ups w/ Towel/Weighted Situp?
5 Russian Dips/Strict Dips/Table Row + Push Up
400m Run
LifeStyle:
Meeting IDs:
8:00am
CrossFit WatchTower
327-831-029
9:00am
Becky Conzelman’s Champion Workout
897-707-444
10:00am
Neuse River Ruckus
586-522-098
11:00pm
WheelWOD Variant of Becky’s Champion Workout
802-090-7550
12:00pm
Pre + Postnatal w/Birthfit
187-819-185
Recent Comments