OR EMAIL CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY 25:00 EMOM:30 ON/ :30 OFF Row For Cal Goblet Squat 53/35 FRW/REV Shuttle 10m Pull UpsSit Ups *Record Reps For Each Round* 5 Scores THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg.3:00 Foam Roll Lumbar
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010 “Robert Parro”8 Rounds:8 Front Squats 135/958 Box Jumps 30/248 Squat Cleans 135/958 Burpee Box Jumps 30/24 THEN Core Cash Out:3 Sets MAXMed Ball Knees to Chest 14/10 Robert Parro” This Firefighter Hero WOD is dedicated to Robert Parro, FDNY, Engine 8, who was killed on September 11,
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY Every 2:00 X 55 Bench Press+ 8 Bar Bell Bent Over Row THEN 3 Rounds: 6:00 MIN AMRAP 300m Run Buy IN 2-4-6-8-10… Devils Press DB Box Step Over @35/25Rest 2:00 RX+50/35 THEN Mobility Cash Out: Foam Roll Lumbar Spine 3:00. Smash Calves 2:00 Each Using KB.
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY 8:00 MIN AMRAP20 PVC Sit Ups20 KB Side Bends 53/35 20 MT Climbers THEN 3 Rounds FOR TIME:20 Burpees25 Toe to Bar20/16 Cal Row25 KB Swing 53/35THENAccessory Cash Out:3 X 50Red Band Tricep Pull Downs
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM TRANSFORMATION TUESDAY Every 2:00 X 56 Sumo Dead Lifts + 20 Good Mornings 45/35 THEN 5 Rounds:20 SDLHP 75/55 15 Front Squats 75/55 10 HSPU THEN Accessory Cash Out: 200m Lunges Weighted If Possible (3 Laps Inside)
