Wednesday 6.4.19 CrossFit

Box Brief

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21 Day Summer Slim Down Special, starts June 9
Custom Workouts & Nutrition for 79

CROSSFIT

Happy Birthday June Athletes! Grab your birthday cupcake under Wodify!

METCON

Work Capacity Wednesday

“Pearl, June Birthday WOD”
0:00 – 10:00
Teams of 2
10 Banded KB Swings
10 Cal Row
10:00 – 30:00
Solo AMRAP
15,12 Cal bike
20  KB Snatch
40 Goblet Squats
15,12 Cal bike
20 KB Snatch
40 Goblet Squats
15,12 Cal bike
20 KB Snatch
40 Goblet Squats
30:00 – 35:00
Solo, Max Distance KBs Front Rack Carry
35:00 – 40:00
Easy Bike or Row

FINISHER

5 Minutes of Parasympathetic Breathing after class

ENDURANCE

Happy Birthday June Athletes! Grab your birthday cupcake under Wodify!

METCON

Work Capacity Wednesday

“Pearl, June Birthday WOD”
0:00 – 10:00
Teams of 2
10 Banded KB Swings
10 Cal Row
10:00 – 30:00
Solo AMRAP
15,12 Cal bike
20  KB Snatch
40 Goblet Squats
15,12 Cal bike
20 KB Snatch
40 Goblet Squats
15,12 Cal bike
20 KB Snatch
40 Goblet Squats
30:00 – 35:00
Solo, Max Distance KBs Front Rack Carry
35:00 – 40:00
Easy Bike or Row

FINISHER

5 Minutes of Parasympathetic Breathing after class

WHITEBOARD BRIEF

“Work Capacity Wednesday:” Today’s workout consists of a variety of less conventional work that will challenge peoples lungs and posterior chain. The purpose of this work is to effectively train the aerobic system, posture, strength, and core control – essentially combining all elements of GPP in one workout. This workout does end with recovery work to drive the parasympathetic nervous system. For information on GPP work check out this article here

By | 2019-06-04T10:41:36-04:00 June 4th, 2019|WOD|Comments Off on Wednesday 6.4.19 CrossFit