CrossFit Winston Salem Tuesday

  Posted on by CrossFit Winston Salem

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25 min clock
Part 1
7 min max cal row

Rest 5 min

Part 2
7 min AMRAP
3 ring muscle ups
4 squat snatch

A: 135/95
B: C2B, dips, 95/65
C: pull-ups, box dips, 75/45

Rest 5 mins

Part 3
7 min AMRAP
10 Russian KBS
10 goblet squats
10 front rack step-ups (20” box)

A: 70/53
B: 53/35
C: 35/20, adjust step up height as needed

 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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