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
Back Squat (Ramp Week 2
7-4-4-4-4-7 (drop set))
Build to a heavy set of 4
Drop set to original 7 or slightly higher
record final set of 4
For Time (Time)
50 Box Jump Overs (24/20)
5-4-3-2-1 Sandbag Clean (150/100)*
*carry Bag 25 ft before each set.
Stimulus: Sprint style workout
Goal: improve Jump Volume, find good step cadence.
Focus: Landing mechanics, quick transition back on top of the box.