WOD WEDNESDAY 4 Rounds: 25 PVC Sit Ups 1:00 Low Plank 8:00 MIN CAP THEN 4 Rounds FOR TIME:15 DB FrontSquat 50/35 15/12 Cal Row15 Toes To Bar THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg.3:00 Foam Roll Lumbar Spine.
TRANSFORMATION TUESDAY Every 1:30 X 7 3 Dead Lifts ~75-85% THEN 15:00 MIN AMRAP16 KB Goblet Step Ups 16 KB Swings16 Box Jumps 24/20 16 KB SDLHP @70/53 THEN Accessory Cash Out: 3 X 15Rear Delt Fly 5/2.5
OR EMAIL CROSSFITSACRIFICE@GMAIL.COM 5 Rounds FOR TIME 0F:20 Wall Ball Shots 20/14 20 AbMat Sit Ups20 Alt DB Snatch 35/25 20 Hand Release Push Ups Rest 1:00 MIN THEN Mobility Cash Out: 2:00 Rock Bottom Squat Hold2:00 Each Leg Couch Stretch
EMAIL: CROSSFITSACRIFICE@GMAIL.COM SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900 SINCE 2010! 22:00 MIN AMRAP 20 KB Swings 53/35 20 Push Ups 20/16 CAL ROW 20 Sit Ups20 Wall Balls 20/14 *Try PVC Sit Ups if you think you have a strong midline.
EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! “Helton”3 Rounds: 800m Run30 DB Squat Cleans 30 Burpees @50/35 THEN Accessory Cash Out: 4 X 8 Each Heavy DB Curls U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in
