Loading...
03
01
2018

WOD 1.4.18

By admin 0

Upcoming Events

Open Enrollment!!!

We are completing a “Back to Basics” program Jan 15th – 26th

This will allow any new athletes to enter directly into our group program

Please Spread the Word to your friends and family!

Pre Register Now and Save $349.00

Sign up Here: https://syncapp.wodhopper.com/gym/10035/v1/enroll

Offer ends Jan 14th 2018

Workout of the Day 1.4.18

Skill / Strength

Alternate the two movements EMOM

Shoulder Press 5-5-3-3-3 w/3sec tempo

Bent Over Row 5-5-3-3-3 w/3sec hold at top

MetCon / Work

Level 3

3 rounds not for time:

5- Kneeling Muscle Snatch

10- Barbell AbRollers

15- GHD Hip Ext.

20- AbMat Sit-ups

Level 2

3 rounds not for time:

5- Kneeling Muscle Snatch

5- Barbell AbRollers

10- GHD Hip Ext.

20- AbMat Sit-ups

Level 1

3 rounds not for time:

5- Kneeling Muscle Snatch

10sec- Side Plank (each side)

15sec- GHD Static Hold (face down)

20- AbMat Sit-ups

author: admin

Max Kane Health & Fitness

The Official Home of:

  • CrossFit Max Kane
  • Max Kane Barbell Club
  • Soft Tissue Fix

Located at:

4111 Commerce Street Suite 100
Flowery Branch GA 30542

 

Max Kane Health & Fitness ©2011.