Day 1WOD 200706 warm-up – Coach’s Choice A1. 8 RFESS each leg… rest 30sec, then A2A2. 8 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-up/ring row… rest to 4:00 on timer, then back to A1, x 4(A1 @ 0:00, 4:00, 8:00, 12:00)rest to 18:00 on timer, then BB. 3 sets @ […]
Week of 200706 Preview Read More »
Day 5WOD 200703 A. 1 set every 3min, x 3AMRAP 90sec30sec – row/bike/ski30sec – med ball squats30sec – deadlift hold… nte 95/65R1work @ 0:00, 3:00, 6:00rest to 12:00, then BB. 1 set every 3min, x 3AMRAP 90sec30sec – overhead barbell hold… nte 95/6530sec – med ball squats30sec – row/bike/skiwork @ 12:00, 15:00, 18:00rest to 24:00,
Day 4@Home WOD 200702 A. Work @ aerobic flow pace30:00 run@ 0:00, 15:00, 30:00… execute 50 air squatsB. post WOD recovery = 5:00 core holds
Day 3WOD 200701 warm-up – Coach’s Choice A1. 10 RFESS each leg… rest 30sec, then A2A2. 10 dumbbell chest press… rest 30sec, then A3A3. AMRAP 30sec – strict pull-ups/ring row… rest to 4:30 on timer, then back to A1, x 3(A1 @ 0:00, 4:30, 9:00)rest to 16:00 on timer, then BB. AMRAP 14:00 @ 80-90%
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
