WOD Blog
 | Wed, Feb 23 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2527 days ago) |
022322 Workout(Time) Workout WARM-UP EMOM X 8 MINUTES MIN 1 - :45 Row (EZ then Mod) MIN 2 - 5 Inchworm + Pike Push-up or 2 sec Pike Hold MIN 3 - :45 Box Step-ups MIN 4 - 10 Wall Ball Squats w/ :02 Pause at bottom EXTENDED WARM-UP EMOM x 10 MINUTES* MIN 1 - Gymnastics GOAT (HS Focus)** MIN 2 - Row (EZ-Mod) *Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play. **HS Options... Beginner: Pike Hold from a Box or DB Press Intermediate: Handstand Hold or HSPU Negatives Advanced: Free Standing HS Hold or Walk (No Measure) NCFIT BENCHMARK WORKOUT 'STRAIGHT 100.' FOR TIME 25/20 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25/20 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25/20 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25/20 Cal Row (Score is Time) KG WB: (9/6)|(6/5)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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