Crossfit Charlotte-Blog

Nov
12
Friday WOD 151113
By Ken Albert Martinez

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Dynamic Warm-Up

Get the body moving!
Find working load for bench press

WODs

10 minute EMOM 1

Even minute: 10/6 Calorie assault bike
Odd minute: Bench press, 5 reps

Bench 75-85% 1 rep max

Rest 5 minutes

10 minute EMOM 2

Even minute: 300' shuttle, 50' down and back 3x
Odd minute: 10/6 strict pull-ups

Mobility/Stretch


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

-

5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

-

5:30AM - 6:30AM

-

9:00AM - 7:30PM

Friday

-

5:30AM - 6:30AM

-

9:00AM - 7:00PM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 


 

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