WOD – Crossfit Restoration

Here you will find the real time workouts each day! If you would like to sign up for a class please call 563-556-6496.

CrossFit – Tue, Jun 17

General Warm-up

4 Rounds

:30 Row/Bike

8 Kettlebell Swings

8 Goblet Squats

8 Box or Bench Dips

AMRAP 20 Minutes (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

1 Front Squat 275/185lbs

10 Ring Dips

600/500m Row or 1,200/1,000m Bike

Bar taken from a rack. Alternate between Row and Bike each round.

Extra Credit (Checkmark)

CTB Misfit Sets

4 Rounds

1 Smooth set of CTB Pull Ups

Rest 3:00

Then

1 Max Set of CTB Pull Ups

Air Bike at a flush pace (very slow) for majority of rest periods

If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.