Wednesday WOD – 041217

Jay

Jay

GET FIT CHALLENGE
Registration for our next Get Fit Challenge is now OPEN: http://whalingcitycrossfit.com/get-fit-challenge/
Tuesday, Wednesday, and Friday at 6am!!

PAY IT FORWARD: Share the Fitness
For the whole month of April, get $40 off your membership when you refer someone to either our On-Ramp or Get Fit programs!

PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale NOW! Head to the Facebook event for full details: https://www.facebook.com/events/1857179337938119/
If you don’t have FB, go here to buy a ticket: https://whaling-city-crossfit.triib.com/events/

WORKOUT OF THE DAY

Wellness
1. Core Circuit
3 Rounds NOT for time:
35 Vertical Leg Kicks
25 Side Plank Raises each side
25 Arch Ups

2. 3 Rounds for time:
600m Row
15 Alternating Leg V-Ups each leg
40 Russian Twists each side

Fitness
1. Core Circuit
3 Rounds NOT for time:
35 Vertical Leg Kicks (one rep counts as both sides)
30 Side Plank Raises each side
30 Arch Ups

2. 3 Rounds for time:
600m Row
20 Alternating Leg V-Ups each leg
50 Russian Twists each side

Performance
ACCESSORY
3 Rounds NOT for time:
35 Vertical Leg Kicks (one rep counts as both sides)
35 Side Plank Raises each side
35 Arch Ups

METCON
3 Rounds for time:
750m Row
20 Alternating Leg V-Ups each leg
50 Russian Twists each side

STRENGTH
Close Stance, Toes Forward BS: 4×12 @31X1 Tempo

ACCESSORY 2
Belt Squats: 4×12

GYMNASTICS
Day 9. Refer to Gymnastics Workbook.