CrossFit Kernersville
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1/11/16


CrossFit Kernersville – CrossFit

Today is the first day of Maintain Your Frame Challenge! Which means you sign up, get measured, & perform your pre-wod today.
If you are participating, please try to make it today and arrive early to get measured (NO measurements after your workout). If you cannot make it to the box today, tomorrow is make-ups. Good luck to everyone! :)

Metcon (AMRAP – Reps)

“Maintain Your Frame” WOD

3 Rounds for time:

– Kettlebell Swings (55/35)

– Box jumps (24/20)

– Ab mat sit-ups

– Thrusters (65/45)

– Burpees

*This wod will be completed just like “Fight Gone Bad”. You will perform max number of reps at each station for 1 minute, then moving straight to the next station with a continuous clock. Once you complete all five stations (5 minutes), you will get 1 minute rest before starting the next round. One point is given for each rep. Score is your total reps after 3 rounds.

*If you have to modify the weights/exercises, that is perfectly fine. This is you against you so we will compare the same weight 12 weeks from now.

Rest 5 minutes, then….

800m Row (Time)

Max Effort 800m Row

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CrossFit Journal: The Performance-Based Lifestyle Resource

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