Workout: Monday, May 6, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Ladies and gentlemen… fasten your seatbelts! We are kicking off the week with a classic Red Wolf original benchmark. This sandwich does not come toasted. Enjoy…

Monday’s giveaway time are a pack of Spider Chalk gymnastic grips! All you have to do to enter is to log your workout into SugarWOD.

Knuckle Sandwich
AMRAP 7 min
14 Wall Ball 20/14# to 10ft.
7 Burpees
14 Toes to Bar
Then:
7 min to establish 2RM Hang Squat Clean
Then:
AMRAP 7 min
14 Wall Ball 20/14# to 10ft.
7 Burpees
14 Toes to Bar

Fitness:
Wall Ball; choose weight
Sit Ups, Toes to Rig, Leg Raise, Knee Raise, Tuck Ups, V-Ups

Rx+
Burpee Box Jump Overs 24/20″

Back Pause Squat 1×1 (optional – before or after class)
15 minutes to build to 1RM Pause Back Squat
*3 sec pause @ bottom of the squat. Have someone time you.