12.11.18 WOD
December 10, 2018
12.13.18 WOD
December 12, 2018

12.12.18 WOD

Fitness, CrossFit, Indianapolis

Brownsburg, Indianapolis, CrossFitStop by 317 on Saturday to cheer on the teams competing in SnowBrawl! Heats start at 8am.

CrossFit WOD

Handstand walk progressions x 10:00

—–

AMRAP 20:00
50 Ft. Single arm OH KB carry right
50 Ft. Single arm OH KB carry left
25 Air squats
50 Ft. Front rack KB carry right
50 Ft. Front rack KB carry left
25 Hollow rocks
60s Max calories on bike, rower, or ski erg
*Score = Calories

—–

Extra Credit
Single arm banded pushdowns: 100 reps per arm in as few of sets as possible.


Burn WOD

6:00 AMRAP:
20 Dumbbell renegade rows
10 Burpees

—–

6:00 AMRAP:
10 Dumbbell renegade rows
10 Burpees

—–

4 rounds for time of:
8 Bicep curls
Rest 30 secs
Hollow hold, 30 secs
Rest 30 secs

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!