Thursday October 31 2019
Happy Halloween and Crossfit 20.4 SADLY THIS RACE WILL NOT BE RUNNING ANYMORE…. *Choose you weakness, and choose a WOD 1 or 2 I suggest ROPES! OR DO 4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap Ropes […]
Wednesday October 30 2019
Warm up 10 banded good mornings 10 banded monster walks sideways 10 stability ball exchange 10 frontal plain ball exchange 10 renegade rows with push Back squat 2×8@ 70-73% 2×4@80-83% 3×1 @90-95% WOD 1 8 minute AMRAP: 8 alternating single arm db burpee clusters (50/35lb) 8 toes to bar WOD 2 Metcon Class […]