Rosie
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. Back Squat @32X1: 5-5-5, then 2×5 @90%
1b. sPull-up @20X2: 5×6
2. 8 Rounds:
0:15 Bike @95% effort
2:00 Rest
Fitness
1a. Back Squat @32X1: 5-5-5, then 2×5 @90%
1b. sPull-up @20X2: 5×6
2. 8 Rounds:
0:15 Bike @95% effort
2:00 Rest
Performance
WL
Tng Clean: 3 EMOMx7, HTLW
STRENGTH
a. Back Squat @32X1: 5-5-5, then 2×5 @90%
b. sPull-up @20X2: 5×6
METCON
8 Rounds:
0:15 Bike @95% effort
2:00 Rest
ACCESSORY
a. Bulgarian Split Squat: 3×8 @31X0 – rest 60s
b. Bicep Curls: 3×8 per arm @20X0 – rest 60s
c. Straight Arm Tuck Shin to Bar: 3×8 @3030 – rest 60s