Crossfit Charlotte-Blog

Jul
09
Thursday WOD 150709
By Arcur Ahmad


temp-post-image

Alex hits the splits.




Dynamic Warm-Up


Get the body moving!


Skill work


5 minute EMOM of:


1 overhead squat
3 snatch balance
5 squat snatch


Use 45/35 lbs. barbell


Core strength


7 minute AMRAP of:


5 Evil wheels
10 Weighted sit-ups(DB), 35/20 lbs
15 Mt. climbers, 4 count


Condition WOD


10 minute AMRAP of:


10 Burpees
20 Wallballs, 20/14 @ 10/9′ target


Stretch/Hydrate



hours

Monday

-

5:30AM - 8:00PM

Tuesday

-

5:30AM - 8:00PM

Wednesday

-

5:30AM - 8:00PM

Thursday

-

5:30AM - 7:30PM

Friday

-

5:30AM - 7:30PM

Saturday

-

9:00AM - 12:00PM

Sunday

-

10:00AM - 12:00PM


 


 

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