- 850-240-2406
- Holiday Hours
CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
Let's get it!
TODAY'S WOD
WOD
Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC - empty bar Muscle Snatch
4 PVC - empty bar Overhead Squats
-into-
2:00
Build up to opening weight
Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45
CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7
COMPETE (RX+)
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 GHDs
50 Wall Balls (20/14)
25x50ft Shuttle Runs
FREEDOM (RX):
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
INDEPENDENCE:
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
LIBERTY:
15x50ft Shuttle Runs
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
15x50ft Shuttle Runs
TOP PERFORMERS: 11:00–13:00
MOST ATHLETES: 13:00–17:00 (Time Cap: 18:00)
BEST MAYHEM SCORE: Sub-10:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll