Crossfit Charlotte-Blog

Aug
16
Monday Partner WOD
By Ken Albert Martinez

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Jeneanne playing in the surf.

CrossFit Warm Up

Run 400 meters

Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.

WOD

Partner WOD, you go/ I go of:

8 Hang dumbell squat cleans, 45/30 lbs.
10 Push-ups, on DB's
12 Dumbell daedlifts, 45/30 lbs.

7 Rounds each
Rx+ 10 rounds

Cooldown/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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