CrossFit – Thu, Apr 30
Save the Date: Hero WOD #10 is Clovis! on Sat. May 2nd. Class times will be 7am and 9am only
Brand new Certus hats just dropped! Available at the front counter
Gymnastics Strength (Checkmark)
EMOMx12:00
Interval 1: Active Bar Hang for 20-30 seconds
Interval 2: Max Hollow Body Hold for 30 seconds
Interval 3: Chin Over The Bar Hold for 15-20 seconds
Interval 4: Max Hollow Body Rocks for 30 seconds
Interval 5: Active Bar Hang (arms at 90 degrees) for 10-15 seconds
Interval 6: Max V-ups for 30 seconds
Metcon (AMRAP – Reps)
3 Sets:
AMRAPx2:00
20/15 Calorie C2 Machine
Max Rep Box Jump Overs (24/20)
Rest 1:00
AMRAPx2:00
20 Box Jump Overs (24/20)
Max Calorie C2 Machine in remaining time
Rest 1:00
Coach’s Notes: Record total Calories and BJO completed after the buy-in each AMRAP. You should have at least 45 seconds on the movement after the buy-in.
Coach’s Notes: Stay disciplined with holding good technique on each position. On the active bar hang, pull your shoulder blades down away from their ears and maintain a slight hollow body position to stay active/maintain tension throughout the hold.