4.4.18. WOD
April 3, 2018
4.6.18. WOD
April 5, 2018

4.5.18. WOD

Indianapolis fitness, Speedway, Pittsboro

Grab a buddy and bring them to class this Saturday for Bring A Friend Day at CrossFit 317!

Speedway, Pittsboro, Avon

1) Speed front squat: 4 x 3 @75%, every 60s.
2) Ultra wide Sumo deadlift: 4 x 3 @75%, every 60s.
– Reset on each rep.

—–

Every 4:00 x 3 Sets:
15 Calorie bike
15 Deadlifts (225/155)
*Score = fastest split

Rx+: 255/165
L3: 185/125
L2: 155/105
L1: 135/95

—–

Extra Credit
1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s.
1b) Half kneeling banded high to low woodchop: 3 x 10 ea. Rest 30s.

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!