Thursday 4/18/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Strength WOD

Reverse Lunge to RDL: https://youtu.be/Kp0w7xNi7q4

Metcon (AMRAP – Reps)

Alternating every 1:30, for 15 total intervals (5x through). Do not need to start the work for each round exactly on the 0:00, just finish within the interval!

1- 12 Alternating Double DB Reverse Lunge to Single-Leg RDL (2×35+ / 2×25+)

2- 30-second Single KB Front Rack Wall Sit* (53/35)

3- 30-second AMRAP of Strict Chin-Ups (do not need to be unbroken but must be strict, no jumping/kipping. Use a band if needed.)

Score is total chin-ups completed over the 5 rounds.

*Single KB Front Rack- can switch within the interval, if desired, or switch sides by round


Banded Shoulders/ Lats


Tuesday 4/16/19

By: 321go Leave a Comment


Bench Press (4 x 8)

Build over the 4 sets – last set should feel like you have max 1-2 reps left in the tank. Aim for first set slightly heavier than last week

Partner WOD

20′ AMRAP for QUALITY (not scored)

Partner A: 100m Heavy Carry (D-Ball, Sandbag, or other object)
Partner B: 30-second Ring Plank (can be accumulated)

200m Run together after every full round (i.e. after both partners do each movement)