Wednesday, 01 August 2018

July 31, 2018

WOD Brief + Group Warm Up + Mobility  (12 mins)

 

Teaching + Movement Prep (13 minutes)

 

Strategy + WOD (30 mins)

“Hot Sauce”

AMRAP 3: 

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Overhead Squats (75/55)

rest 3 minutes

 

AMRAP 3: 

18/13 Calorie Row 

18 Lateral Erg Burpees 

Max Overhead Squats (95/65)

rest 3 minutes

 

AMRAP 3: 

15/11 Calorie Row 

15 Lateral Erg Burpees 

Max Overhead Squats (115/80)

rest 3 minutes

 

AMRAP 3: 

12/9 Calorie Row 

12 Lateral Erg Burpees 

Max Overhead Squats (135/95)

Please reload

Recent Posts

May 22, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com