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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

3 min foam roll, light stretching, or mobility work

Box Warm-Up

14 alt. step ups (full hip extension at top)

10 jump ups with step down

5 burpees

Then

calve stretch (:30/side)

pigeon on box (:30/side)

Starter

Front Squat

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 1 rep @ 90-95% or more of 1-RM

Finisher

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Burpee Box Jump-Overs (24″/20″)

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  
6:30PM (1 Hour OPEN GYM) (M,T,W)  

 

   
   
   

 

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