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Today's WOD


CrossFit – Sat, Dec 3

December 3, 2022 in Uncategorized

CrossFit Indian Trail – CrossFit

Warm Up

if you get in gym early do crossover symmetry exerc

2:00 bike/row/run

pvc pass through sand rotations

tricep and rear delt stretch (arm across body)

scap push ups (10x)

inchworm with tempo push up (5x)

wrist stretch

20-30 second handstand hold

20-30 second ring support hold

3-4 hspu negatives

3-4 ring dip negatives

4-5 hspus

4-5 ring dips

4-5 push ups

7/5 cal row

Poke Bowl (Time)

“JT Gone Crazy”

21/16 Calorie Row

21 Handstand Push Ups

21 Push Ups

21 Ring Dips

15/12 Calorie Row

15 Handstand Push Ups

15 Push Ups

15 Ring Dips

9/7 Calorie Ski Row

9 Handstand Push Ups

9 Push Ups

9 Ring Dips

Weightifting (Weight)

2 Power Clean + 2 Push Jerk @ 60%

2 Power Clean + 2 Push Jerk @ 65%

2 Power Clean + 2 Push Jerk @ 70%

2 Power Clean + 2 Push Jerk @ 70%

2 Power Clean + 2 Push Jerk @ 70-73%

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Previous WODs

December 3, 2022

CrossFit – Sat, Dec 3

December 2, 2022

CrossFit – Fri, Dec 2

December 1, 2022

CrossFit – Thu, Dec 1

November 30, 2022

CrossFit – Wed, Nov 30

November 29, 2022

CrossFit – Tue, Jan 3

November 29, 2022

CrossFit – Mon, Jan 2

October 15, 2022

CrossFit – Sat, Oct 15

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