Announcements
Echo Bike Challenge for November!
Accumulate 1000/800 Echo Bike Calories to be entered into a drawing for fun prizes 🙂 All calories to be performed outside of class unless during a warm-up/ where echo bike is a choice.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Bulgarian Split Squat
One leg squatting, one leg behind you on box. Hold Dumbells or Barbell
3min on/1:30 off x 4 (16:30) (4 Rounds for reps)
20 Sumo DL High Pull (95/65)
20 Box Jump Overs (24/20)
Max Deck Squats
Stimulus: Interval training
Skill: Bar cycling, quick box jumps. Core exercise with deck squats
Goal: Find efficient and consistent Movement patterns, practice quickly doing jumps.
