Workout: Thursday, May 30, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Friday 6:30pm class will be cancelled this week.

4 week gymnastics program coming soon!

Step 1: Choose 1 movement you want to focus on
Step 2: Commit to a 3x/week customized training program for 4 weeks
Step 3: Choose one session a week to have one on one training with a coach for 30 minutes

Bench Press 6-4-2-6-4-2
Bench Press Every 2 min x 6 sets for load:
#1: 6 reps @ 75%
#2: 4 reps @ 80%
#3: 2 reps @ 85%
#4: 6 reps @ 80%
#5: 4 reps @ 85%
#6: 2 reps @ 90%
*if you don’t have a 1RM base your percentages off an estimated 1RM

Mutts Nuts
For time:
Row 3k/2k
Every 3 min complete:
10 Wall Ball 20/14# to 10ft. + 10 Box Jumps 24/20″

Fitness:
Row 2k/1k
Every 3 min complete:
10 Air Squats + 10 Step Ups 20″

Rx+
Row 3k/2k
Every 3 min complete:
15 Wall Ball 30/20# + 10 Box Jumps 30/24″