6161 E Main St
Farmington, NM 87402
(505) 801-9603
Wodify

Free Friday WOD 04/03/15

April 02, 2015

Pause Bench: Heavy single, 1 second pause, vary grip

WOD: 3 rounds for time of:
10 Hanging Cleans (155/115 lbs)
10 Handstand push ups                
30 Sit ups
     
Post WOD mobility: Tricep/bicep smash and stretch

 11:00 Strength Class   Dynamic Lower
Lift: Box Squat: 12 x 2: 55% Bar, 25% Chain 
Accessory work: 8 x 1 deadlifts: 45% bar, 30% band, 1 x 75 banded good mornings UNBROKEN, 
3 x 12-15 deficit deadlifts, 3 x 40 leg raises, 3 x 15 reverse hypers w/ 25% back squat 1RM  
 Mobility: Glute and Hamstring smash and Pigeon stretch
All classes are open to the public today, for anyone interested in trying CrossFit for the first time. Regular classes will run at 6 am, 8:30 am, noon, 4:30 and 5:30 pm.  We can’t wait to meet you!
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