FREE W.O.D. Saturday 8/9/10am 12/12/20
FREE Saturday is EVERY Saturday! 🎉
No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us!
8am, 9am, or 10am classes with childcare available at 9am, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR!
PS. If you like it, jump into our next “Learn To Crossfit” cycle!
For more info visit www.crossfitrepublic.com
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Conditioning WOD – 35 min cap
For Time:
100/80 Calorie Row, 75/55 Cal Ski or Bike
80 AbMat Sit-ups
60 Step Back Lunges
40 Ball Slams 30/20
60 Step Back Lunges
80 AbMat Sit-ups
100/80 Calorie Row, 75/55 Cal Ski or Bike
WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION
- This down-and-up chipper workout is heavy on bodyweight style movements
- The nature of the movements will allow you to keep pushing forward with little to no rest across the 7 stations
- The intended time range for this piece is between 25-35 minutes
STEP BACK LUNGES
- Step back with one leg until the back knee makes contact with the floor
- Stand to full extension at the top of each rep
- Switch legs on every rep for a total of 30 each side
- There is no additional weight added to this movement on top of bodyweight
GENERAL WARM-UP [5:00-12:00]
6 Minutes For Quality
3 Minute Machine
2 Minute Alternating Stationary Lunges (not step back)
1 Minute Inchworm to Push-ups
TEACHING + SPECIFIC WARMUP [15:00 – 20:00]
SIT-UPS
Knees
- In the sit-up, knee position is personal preference
- There is no right or wrong here
- When the knees are butterflied out, we are isolating the abs a little more
- When the knees are further in, we’re getting the hip flexors more involved
- Find the option that is most comfortable for you