WOD

Every 2 Minutes x10

15 Air Squats

10 Pushups

5 Pullups

Hold a plank as long as possible during the remaining time.

**Sub DB/KB/Backpack Rows for pullups if needed

4 Rounds

2 Sets

:30 Seated Z Press

:30 Tempo RDL's

:30 Mountain Climbers

Rest 1:00 after each set

"Bring Sally Up" in its entirety

Rx+ Use any weight and complete it

...rest 5:00...

21-18-15-12-9-6-3

Squat Thrusts

V-Ups

8 Rounds

12 Sumo Deadlift High Pull 50/35 (6 each arm)

12 Pushups with a shoulder tap

24 DU's/Jumping Jacks & Mountain Climbers

EMOM 25

1- :45 Burpees

2- :45 Wall Sit

3- :30 HS Hold

4- :45 Air Squats

5- :45 Situps

AMRAP 20

10 Single Arm Push Press (each arm)

20 DB/KB Rows (both hands)

Run 200m

*Sub 1:00 of conditioning with a Bike, Rower, Single Unders, Stair Sets, whatever you have!

EMOM 15

6 KB Swings/GTO 50/35ish

4 Goblet Squats 50/35

2 Lunges Each Leg 50/35

Core Work

5 Rounds Unbroken

7 V-Ups

:07 Hollow Hold

14 Flutter Kicks

:07 Hollow Hold

7 Tucks

Rest as needed between sets

50 Rounds for time

1 Burpee

1 Pushup

1 Jumping Jack

1 Situp

1 Handstand

5 Rounds

12 Deadlifts 50/35 (Right Arm)

9 Hang Power Cleans 50/35 (RA)

6 Push Jerks 50/35 (RA)

30 DU's

12 Deadlifts 50/35 (Left Arm)

9 Hang Power Cleans 50/35 (LA)

6 Push Jerks 50/35 (LA)

30 DU's

*If you don't have a rope, Jumping Jacks will suffice, or a run up and down your driveway, or two sets of stairs. Just enough time to put down the bell and hit :20-:30 of aerobic work.

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

Contact us for a Free Intro Class!

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040