COLUMBUS DAY SCHEDULE
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1. Sumo Deadlift: 5×5 @21X0
2. Barbell Good Morning: 3×8 @20X0
3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0
Fitness
1. Sumo Deadlift: 5×5 @21X0
2. Barbell Good Morning: 3×8 @20X0
3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0
Performance
WL
Pause Jerk: 5×3
2-sec in bottom of dip
STRENGTH/ACCESSORY
1. Sumo Deadlift: 5×5 @21X0
2. Barbell Good Morning: 3×8 @20X0
3a. Single Leg Back Extension: 3×10 @30X0
3b. Single Arm Chinese KB Row: 3×10 @20X0