WOD

~ Here is a sample of a Weeks worth of workouts ~

CROSSFIT 643

Wod

Tuesday
Warm-up
3 Way Banded Shoulder Stretch
Into
3 sets
30-sec singles/doubles
3 Front Squats (empty bar)
3 Shoulder to Overhead (empty bar)
3 Thrusters (empty bar)
3 World's Greatest Stretch (each side)
Workout Prep
Workout Prep**
1 set
5 Toes to Bar
2 Burpee Box Jump Overs
3 Toes to Bar


Metcon
Metcon (4 Rounds for reps)
100 Double Unders
20 Thrusters (95/65)
- @5:00 -
90 Double Unders
18 Thrusters (95/65)
- @10:00 -
80 Double Unders
16 Thrusters (95/65)
- @15:00 -
70 Double Unders
14 Thrusters (95/65)
Weightlifting
Bench Press (Weight)
5 Bench Press x 5 sets @65% of Heavy Single
(Week 1)

* Complete a set on the 2 minutes *
CROSSFIT 643

Upcoming Classes

CROSSFIT 643

CONTACT US

Address :
475 Hurffville Cross keys Rd. – Unit D
Sewell, NJ 08080
Entrance behind shopping center.

CROSSFIT 643

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