WOD

170418

Warm-up

coach led

Strength

Weighted Step-ups (EMOM 12)

back rack step ups (knee to hip height)
odd: 5 right leg
even: 5 left leg
use 25% of back squat

Metcon

EMOM 21
A: 5 hspu, 5 c2b
B: 5 box jumps (30/24), 5 jumping air squats
C: 30 second hollow body hold

Mobility and Recovery

Warm-up

coach led

Open GymThursday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitThursday, 5:00 pm - 6:00 pm
2/12 spaces reserved.5:00 PM CrossFitLindsey Cook
CrossFitThursday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFitLindsey Cook
CrossFitFriday, 6:00 am - 7:00 am
7/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
6/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
1/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
1/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
7/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
0/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM
CrossFitMonday, 6:00 am - 7:00 am
1/12 spaces reserved.6:00 AM CrossFit
CrossFitMonday, 9:00 am - 10:00 am
1/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit