Welcome To CrossFit 217
Step One
Learn More About CrossFit 217
CrossFit 217′s training methods produce undisputed, tangible results for all levels of fitness….
Step Two
What Is CrossFit?
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not…
When thinking about how to explain what CrossFit® is, we like to start with what CrossFit is not:
CROSSFIT IS NOT
- for people expecting results without hard work
- for people unwilling to try new things
- for people afraid to leave their egos at home
11
Dec 2018Daily WOD
12/12/18
Wednesday
Warmup-Run 1 mile or 1200m or 800m *Under 10 mins
then, Hip Circle Warmup 10 steps each way + 10 Monster Walks + 20 Abduction + 20 Glute Bridges
A) Front Squat 1RM *No pause this week
B) Back Squat:
3 reps at 75% 1RM
2 reps at 80%
1 reps at 85%
3 reps at 80%
2 reps at 85%
1 reps at 90%
3 reps at 85%
2 reps at 90%
1 rep at 95%
C) Accessory:
GHD Hip Ext 3x10-15 reps
Ham Curls on Rower 3x10-15 reps
1 set of 100ft Unbroken walking lunges *As heavy as possible (weights by side)