CrossFit Kernersville
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CrossFit Kernersville – CrossFit

We have a big day planned this Saturday…. CLASS IS AT 9:00am. We are doing a special fundraising WOD to support & raise money for this wonderful non profit organization called Kettlebells4kids. They raise awareness & funds to support homeless children across America.
We are collecting donations in ANY amount, cash or check, for this great cause. If you cannot donate anything, we still hope you come out to WOD for these children without homes.
Afterwards…PAINT PARTY!!! We need all the help we can get. If you have any paint stuff laying around in storage that we can use, please let me know. We are painting the boxes & bathrooms. Did I mention there will also be some drinking going on :)

Metcon (No Measure)

Three sets, not for time, of:

Bar Muscle Ups/ Assisted MU x 3-6 reps

Freestanding Handstand Hold x 30 seconds (use wall if needed)

Alternating Pistols x 6-8 each leg

Back Squat (EMOM)

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep

*Set 4 – 70% x 1 rep

*Set 5 – 80% x 1 rep

and then…

Every 2 minutes…

*Set 6 – 85% x 1 rep

*Set 7 – 90% x 1 rep

*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Metcon (No Measure)

Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Push-Ups x 20-40 unbroken reps

(make these perfect- they’re not for time, so don’t rush through them)

10-15 Barbell Roll outs

Rest as needed

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

WOD outlet store