fbpx
19
Feb

Dedication

By: 321go Leave a Comment

Travis thruster 

When Jess is unable to make class on Mondays he drives the 35 miles up to CrossFit Troy to workout with the 6 am class.  Yes that is not a typing error, Jess gets out of bed at 4:30am to come in for a WOD.  Way to go Jess!  We are all very impressed with your dedication.

Heavy Fryday

Weighted Push-ups
Hang Cleans (3/4 body weight)

Begin with Med ball 20 X -Jumps
1 – 10
2 – 9

3 – 8

4 – 7
5 – 6
6 – 5
7 – 4
8 – 3

9 – 2

10 – 1

End with 20 Burpees

Cool Down

Overhead Bar Walk

Hold a medium weighted bar overhead slowly walk (maintain core and shoulder control)
Maintain safe distance from other athletes

6 42 laps (45 feet)


Advanced
Intermediate Foundational
Scale to capabilities

Speak Your Mind

*