Tuesday 12/27/16 - Regular Gym Schedule


MAIN WOD

M-1: 10 Rounds For Total Reps:

1:00 Burpees-to-Plate (45#)

0:30 Rest

1:00 Row for Calories

0:30 Rest

M-2: 10 Rounds:

:30 Right side plank

:30 Left side plank

--Then 2:00-ish Rest--

Max Effort Plank

*Goal is 2:00+

*As soon as your form breaks you are done

FITNESS CLASS

F-1: 10:00 Pull Up Work

(Hollow to Superman, Strict, Chin Ups, Scaling Options)

F-2: Split Squats

4 Sets of 12/Each Leg

*Body weight is fine

*To add weight hold DB or KB in each hand

Reverse Flys

4 Sets of 12

*Can use plates for these

--20:00 Time Cap--

F-3: 21-15-9

Deadlifts

Bar Facing Burpees

--10:00 Time Cap--

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png