CrossFit Winston Salem Thursday

  Posted on by CrossFit Winston Salem

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4 minute AMRAP
4 Strict Pull-Ups/rows                        12 wallballs 20/14
then . . .
4 minute AMRAP
15 Kettlebell Swings (53/35)
15 Push-Ups                                      then repeat both for first 16 mins

Reset clock

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

at the 10 min mark

10 Min AMRAP
10 goblet squats 53,35
15 boxjump overs 24,20

 Category: WODS    

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CrossFit Winston-Salem
2529 Viceroy Drive
Winston Salem, NC 27103
crossfitws08@gmail.com

CrossFit is based on the
10 elements of fitness:

Accuracy- the ability to control movement in a given direction or at a given intensity.
Balance- the ability to control the placement of the body's center of gravity in relation to its support base.
Speed- the ability to minimize the time cycle of a repeated movement.
Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Flexibility- the ability to maximize the range of motion at a given joint
Agility- the ability to minimize transition time from one movement pattern to another.
Strength- the ability of a muscular unit, or combination of muscular units to apply force.
Stamina- the ability of body systems to process, deliver, store, and utilize energy.
Coordination- the ability to combine several distinct movement patterns into a singular distinct movements.
Cardio Vascular Endurance- the ability of body systems to gather, process, and deliver oxygen.

CrossFit Winston-Salem is honored to be an official CrossFit affiliate.
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