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

September 24, 2020

September 22, 2020

September 21, 2020

September 17, 2020

September 15, 2020

September 14, 2020

September 10, 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