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
1a. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030
2a. BS: 4×5@20X1
2b. sPull-up: 4×4@20X1
3. 4 rounds:
400m Run
50′ OH Walking lunges 35/20
Rest 2:00
Fitness
1a. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030
2a. BS: 4×4@20X1
2b. sPull-up: 4×4@20X1
3. 4 rounds:
400m Run
50′ OH Walking lunges 50/35
Rest 2:00
Performance
WL
PowPos Clean: 3 EMOMx6
STRENGTH
1a. Step downs: 3×8 per leg @30X0
1b. Ring Row: 3×8 @3030
2a. BS: 4×3@20X1
2b. sPull-up: 4×3@20X1
METCON
4 rounds:
400m Run
50′ OH Walking lunges 50/35
Rest 2:00
ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Side Lying Hip Raises: 3×15 /side – rest 60s (https://instagram.com/p/BXjNmqqA4q0/)