2020-11-19 WOD

OVERVIEW

Today’s WOD is a Tabata based workout which consists of 8 rounds 20 seconds of work followed by 10 seconds of rest. The goal is to give a max effort for the 20 seconds knowing a short 10 second rest is following. There will be a 1 minute rest between each of the next movement is started. Back Squats, L-Sits, Ring Rows, Handstand Holds and Rowing are the exercises that will be performed.


WARM-UP

Mobility

Hamstring/Glute roll-60s

Rotator Cuff roll-60s

Banded pigeon

Trap mash-60s


Activation

2 Rounds Empty BB-5 reps per

GMs

Back Squat

Elbow Pass Throughs

Strict press

Front Squats


30 seconds of Hollow Rocks between rounds


WOD

Tabatas:

1. Back Squats-65/95

2. L-sits

3. Ring Rows

4. Handstand Hold

5. Rower

62 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