WOD

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By October 23, 2022 No Comments
Monday, October 24

WOD

Happy Birthday Edmina Bradshaw!

Reminder Power Hour Deadlift seminar! Want to work on your conventional and sumo style deadlift? There are still 3 more spots for the upcoming deadlift seminar with Powerlifting Coach Lori on Sunday, November 6th at 10am! Cost is $35. Follow link to register: https://crossfitmva.pike13.com/courses/293662

Warm-up:
10 Leg swing
5 Narrow grip yoga pushup
10/7 calorie Bike
4 DSC
8 Scorpion
4 Spiderman lunge
20 Mountain climber
6 Dbl pushup burpee
10 Shoulder circles (front and back)
:30 Forearm/wrist stretch
Warm-up bench press

WOD:
Every 4 for 24 minutes (6 sets)
1 Minute max air bike calories
10 UB Bench press (Choose a load that is challenging for an unbroken set)
100m KB Farmers carry loop (Choose a load that is heavy w/ no drops, Out parking lot door and in alley door)
*Record bike calories for each round and load for bench press/farmers carry.

Mobility:
1:00 Lizard
1:00 Archer in Samson lunge

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