CrossFit WOD Tuesday Nov 21st, 2017

 In WOD

Announcements

1 – Pre order winter gear ends Tuesday at 9pm
2 – Please view wodify class schedule for Thanksgiving Break (Wednesday – Sunday); ALL programs are encouraged to attend the Community WOD Fri & Sat and the workouts are scalable for all levels of fitness.
3 – Turkey Trots are going on all over on Thursday. If you are interested please jump on our private Facebook group and let the crew know.
4 – Have a safe and wonderful Thanksgiving and travel safely for those already in motion!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Getting excited for the upcoming season and new team format! REIGNITED made it to regionals last year and have eyes on MADISON going forward! #2pood #crossfitreignited #easyday #worm @cfreignited Use code “MAZEJKA” 10% off online at 2pood.com

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Front Squat

A. Front Squat;

5-3-2-1-1-1

1 set on the 2:30 min for 6 sets

* Coaches lead athletes to a tough single for the day

B: Metcon (Time)

B. 2 rounds for time

Rx

400m Run (outside)

25 Chin Over Bar Pull Ups

50 Wall Balls (20/14#; 10′ all)

L1

20/15 Cal Assault Bike

10 Banded Strict CTB Pull Up

25 Wall Balls (14/10#; 10′ all)

10 Banded Strict CTB Pull Up

25 Wall Balls (14/10#; 10′ all)

Time Cap 18 min

* challenge is to go UNBROKEN on the PU & WB

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text.

Start typing and press Enter to search