CrossFit WOD, April 2, 2019

WaterfallInspiration”Practice making yourself promises, and practice keeping them.”
-Ben BergeronWarm-upWarm-upI. 3 Rounds
10 Band Passthroughs
10 Band Pull Aparts
5 Ring Rows/Kips/Pull-ups
5 Box Jumps

II. Practice:
10 Kip Swings
8 Big Kip Swings
6 Kipping Pull-ups
4 Kipping Chest to Bar
*use this time to build power in your kip or butterfly. For the athletes learning to Kip, just focus on the arch and the hollow movement of the Kip.MetconMetcon (AMRAP – Rounds and Reps)6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Over (May step)(24/20)
4 Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds and reps.Scaling: choose modifications that allow you to keep moving. Decrease the box height or opt of Sprawls on the BBJO. C2B >Pull-ups>Jumping C2B>Jumping Pull-ups.Metcon (AMRAP – Rounds and Reps)6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

-Rest 1:00 b/t Sets-

*Pick-up where you left off at the end of each set. Score is total number of rounds and reps.Scaling: choose modifications that allow you to keep moving. Decrease the box height or opt of Sprawls on the BBJO. C2B >Pull-ups>Jumping C2B>Jumping Pull-ups.Optional Accessory WorkCORE FINISHER
3 SETS
15 V-Ups
:30 L Side Plank
:30 R Side Plank
30 Russian Twist
:30 Hollow Hold

Leave a Comment

Your email address will not be published.

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MEMBERSHIP HOLD REQUEST

To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

OUR Information:

Location:

702 S Ewing St, Lancaster, OH 43130, USA

PHONE:

GIVE US A CALL
(740) 277- 7148

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.