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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.
A. Partner WOD:
Partner 400 Meter Run with Med Ball (20/14)*
- Then -
6 Rounds (3 each):
7 Hang Cleans (115/75)
7 Push Jerks
Partner 400 Meter Run with Med Ball
7 Deadlifts (225/155)
7 Box Jumps (24/20)
*400 Meter run is to be done together. Use one med ball between partners which can be passed back and forth during the run.