Ashley
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. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030
2a. BS: 4×5@20X1
2b. sPull-up: 4×4@20X1
3. 2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 Jumping Pullup
0:30 Rest
Rest 2:00 and repeat.
Fitness
1a. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030
2a. BS: 4×4@20X1
2b. sPull-up: 4×4@20X1
3. 2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 Pullup
0:30 Rest
Rest 2:00 and repeat.
Performance
WL
PowPos Clean: 3 EMOMx6
STRENGTH
1a. Cossack Squat: 2×8 per leg @21X0
1b. 1-arm Ring Row: 2×8 per arm @3030
2a. BS: 4×3@20X1
2b. sPull-up: 4×3@20X1
METCON
2 rounds:
0:30 Row
0:30 Rest
0:30 Jumping Lunge
0:30 Rest
0:30 Row
0:30 Rest
0:30 C2B Pullup
0:30 Rest
Rest 2:00 and repeat.
ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s