5/5 WOD

Warmup: Cat/cow x60s Fire hydrants x30s ea front and back Ankle mobilization x60s each

2 sets: Lunges x10 ea Front scale x5 ea Monster walk x40 steps Tabata: Dead bug x4 rounds Bird dog x4 rounds 2 sets: Gorilla squats x10 Alternating Cossack squats x10

Strength: 3 sets SL hip bridge x8-10 ea SL squat x3 ea @31X1 Pec activation x60s

Metcon: For time 30 burpees 30 v-ups 30 thrusters 30 v-ups 30 thrusters 30 burpees

Meeting Recording: https://us02web.zoom.us/rec/share/-8FlFrvryVNOUKfOsU3dV41mRpr5eaa8hHMaqPsLmRrYB2AQuEQ0uWE2qlql9Ug


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FRIDAY 2020-10-07

OVERVIEW Upper body Strength. That’s the name of the game today. Bodyweight Bench Press and Legless rope climbs will provide us with complementary pushing and pulling movement, testing our ability t


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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Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969


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