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CrossFit Epically Awesome
CrossFit in Fort Walton Beach, FL
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TODAY'S WOD
WOD
1. Movement Prep/Activation
3 sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
2. Strength Prep
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes
3. Workout Prep
1 set:
5/4 Calorie Row
1x50ft Shuttle Run
*At workout pace
1 Front Squat + 1 Push Press + 1 Push Jerk Work up to a heavy complex in 10-12 minutes -
Buffalo Brew Coffee
Freedom (RX'd)
3 sets (Every 5:00)
5-10-15 Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12
Independence
3 sets (Every 5:00)
4-8-12 Calorie Row
*3x50ft Shuttle Run after each Row
*Women’s Calories: 3-7-10
Liberty
3 sets (Every 5:00)
3-6-9 Calorie Row
*2x50ft Shuttle Run after each Row
*Women’s Calories: 2-5-7
- Target time each set: 2:30-3 minutes
- Time cap each set: 4 minutes
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)