Wednesday WOD – 041118

Tilly

Tilly

KIDS & TEENS SPRING SESSION STARTS APR 23RD!
Registration now open: http://whalingcitycrossfit.com/kids-teens-cf/

6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/

WORKOUT OF THE DAY

Wellness
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

Fitness
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

Performance
A. Farmers Carry: 4×150’

B. 30 minutes @ a 60 min pace
2:00 Bike
1:00 Single Unders
50′ Bear Crawl
100′ Front Rack Carry /arm
0:30 Ring Plank

C1. Pallof Press: 4×10/side
C2. L-sit / tuck hold: 4×0:30-0:40
C3. High Knee Teapot: 4×10/side