12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for April 2018

April 2, 2018

1. Warm-up

 3 Rounds of 

 10 Cal Bike

 10 Kip Swings

 10 Burpees

 

2. Skill Work

Strict Pull-ups

We will go through a variety of exercises to assist you in achieving strict pull-ups.                       

For those that can do them, you will do an EMOM of strict pull-ups. 

 

3. Met-Con

Tabatas ( 4 Rounds of each exercise and then move on)

Burpees

Sit-ups 

Push-ups

Assault Bike

Hollow Hold

Lunge Jumps

 

CrossFit Lite

21-18-15-12-9-6-3

Thrusters

Hanging knee raises

Wall balls

3x mountain climbers

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