2020-11-13 WOD

OVERVIEW

Today’s WOD is the benchmark workout. Cindy which is a 20 Minute Amrap of pull ups, push ups and air squats. This workout is a test of strength and endurance. The goal is to find a pace that you can maintain for each round throughout the 20 minutes taking as little rest as possible.


WARM-UP

  • Mobility

  • Spidermans

  • Standing pigeon

  • Trap mash

  • Lat stretch

  • Activation

  • 3 min Plate squat

  • Scap push-ups

  • Scap ring row/pull-ups

WOD

Cindy:

Amrap 20 of

5 Pull-ups

10 Push-ups

15 Squats


COOL DOWN

Lats

Shoulders

Hips


45 views

Recent Posts

See All

2020-11-27 WOD

NON FUNCTIONAL FRIDAY! We'll be easing out of our Turkey comas with some isolation exercises, accessory and core work. Zero burpees.

2020-11-26 Gobble Til You Wobble!!!

OVERVIEW Today’s WOD is our traditional Gobble Till You Wobble. This workout consists of 4 exercises with 100 reps each. Goblet squats, kettlebell swings, lunges and snatches will be completed chippe

2020-11-25 WOD

OVERVIEW Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram