4/30/20 WOD and Description

Be Ready to Breathe Heavy

WARMUP: 3 Rounds 30 Seconds Slow Air Squats 30 Seconds Spiderman + Reach Video 30 Seconds Down Dog Video

3 Rounds 20 Seconds Jumping Jacks 20 Seconds Air Squat Jumps 20 Seconds Mountain Climbers

WOD: "Bergeron DBeep Test" On the Minute For As Long As Possible: 7 Single Dumbbell Goblet Thrusters 7 Alternating Single Dumbbell Power Snatches 7 Burpees If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock After 10 Rounds: Add 1 Rep to each movement every minute


6:30: CrossFit MXL Virtual! Meeting Recording: https://us02web.zoom.us/rec/share/195EI6n73WhOGLPK9lDacaUNLJbPT6a8hiBIq6ZcykodlwNurWPckULZ1bD41S1U

9:30: CrossFit MXL Virtual! Meeting Recording: https://us02web.zoom.us/rec/share/5-tFFJCs5HxIb5X8-WPVZbADLo3rT6a803Ub-vdfykeUmZWtet10ONIrGuCvb1vU


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OVERVIEW Today’s WOD has almost 2 miles of cumulative running, paired with overhead squats and burpees. The squats should be at a load challenging for 15 reps, and likely requiring 2-3 sets per round.

WEDNESDAY 2020-10-07

OVERVIEW Today’s WOD will focus on smooth barbell movement with limited breaks, followed by controlled gymnastic strength.  Bars should be loaded  with a medium/light weight, allowing the initial 21-1

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Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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