6.17.18. WOD
June 16, 2018
Member Monday
June 18, 2018

6.18.18. WOD

Pittsboro, Speedway, Zionsville

Ladies, register today for our Women’s Self Defense Workshop.

Indianapolis CrossFit competition

It’s time to get that Sweat Angel Showdown team together. Put your fitness to the test!

CrossFit WOD

1 1/4 Front squat: 3RM. Rest 2:00
– Build in weight over the course of 5-6 sets.

—–

”Pavement”
4 RFT:
15 KBS (70/53)
30 Double unders
15 Goblet squats (70/53)
30 Double unders
*15:00 cap

L3: 53/35
L2: 35/26, 30s of double under attempts
L1: 26/18 Russian swings, 50 singles each set

Extra Credit
3 Rounds of:
1a) Band resisted Russian swing x 30. No rest.
1b) Reverse crunch x 20. No rest


Burn WOD

23:00 AMRAP:
Run, 5 mins
Rest 2 mins
Wall ball, 4 mins
Rest 2 mins
Assault bike calories, 3 mins
Rest 2 mins
Burpee, 2 mins
Rest 2 mins
Mountain climbers, 1 min

—–

5 rounds for time:
10 Single leg glute bridges
10 Push-ups

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