4/30 WOD

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 views0 comments

Recent Posts

See All

WOD - Saturday 2021-01-30

OVERVIEW Today’s WOD is a task-priority interval workout that will challenge speed, agility and capacity that provides short rest periods after each round allowing us to put near-maximal effort toward

WOD - Friday 2021-01-29

OVERVIEW Today’s WOD is a couplet of 400 m runs and handstand holds. Four rounds will be completed for time starting with a 400 m run and then accumulating 1 minute of a handstand hold. For the run

WOD - Thursday 2021-01-28

OVERVIEW Today’s WOD is a new benchmark called Andi. It consists of 4 exercises with 100 repetitions a piece and will be completed Chipper style which means you will complete all 100 repetitions of 1

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram