top of page

CrossFit-Wednesday, 4/5/23

Updated: Apr 5

WOD scores:

Katie: 7+53

Cristina: 6

Kali: 6+1

Nikki: 7+40

Robyn: 6+12

Sam: 7+1

Eric: 6+36

Jacob: 7+16




Warm-up-

4 min ass bike@ warm up pace

Skill progression- Turkish get ups


Turkish Get-ups-E2MOM12

1 Turkish Get Up per side

*Build weight if possible

Remaining time is

spent on mobility


Conditioning

AMRAP4 x 5 rounds

16/14 calories Assault bike

16lunges per leg

16sit-ups


*Rest 2:00 b/t sets, pick up where you left off


Optional Accessory Work

24-20-16 reps

A Hip extensions on GHD

B Pistol squats

66 views0 comments

Recent Posts

See All

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

bottom of page