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Monday 5/8/17:


WE MADE IT! HAPPY ONE MONTH ANNIVERSARY STARBOARD CROSSFIT!
WOD | MONDAY | 05.08.2017

W/U CONDITIONING:

  • tabata max effort air bike

  • tabata active air squat

  • additional w/u coach's choice

STRENGTH: WEEK 3 DAY 1

maintain good form.

  • back squat: 5x6 at 60%, 65%, 70%, 75%, 80%

  • deadlifts: 5×6 at 60%, 65%, 70%, 75%, 80%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

10min AMRAP:

  • max reps KB swings 55/35

  • 200m run every time the KB stops swinging

(EXTRA CREDIT: go heavy KB 70/55)

POST WOD ACCESSORY:

  • 50 pull-ups

  • 100 weighted sit ups (using weight on chest or behind head)

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD

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Starboard is North Charleston’s most successful CrossFit® box designed to suit all athletes from beginners through to advanced competitors. We want just one thing for our athletes…RESULTS! Our team of experienced trainers will help you become stronger, healthier and happier. 

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Contact us by phone at (843)729-2902
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