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

Free Friday WOD 08/07/15

August 06, 2015

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, just come in a few minutes early to get acquainted.  

Skill work: Revisiting the air squat

WOD: “Tabata”
Squat
1 min rest
Sit ups
1 min rest
Russian KB swings (53/35 lbs)
1 min rest
Burpees

Post WOD mobility: Quads and pecs

 11:00 Strength Class   DYL
Lift: Box Squat: 12×2, 50% Bar, 25% Chain
Accessory work: Deadlifts 8 x 1 @40% bar, 30% band tension
3 x 20 Stiff legged deadlifts
3 x 12 Partner GHR
3 x 20 Back squats
1×100 Banded good mornings
3×30 Sit ups
3×15 Reverse hyper @ 25% 1RM back squat
Mobility: Lower Back

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text