CrossFit Winston Salem Friday

  Posted on by CrossFit Winston Salem

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Mobility
Ankle stretch on Rig – one min each side
Squat hold – 2 mins

Accessory
5 Rounds
Every :90
10 Russian KBS
AHAP
Superset
3 Sets
8 DB Lateral Raises
10 DB rows
Wod
4 rounds

A:
3 muscle ups
50 dubs

B:
6 Ring Pull-ups
50 dubs or 100 singles

C:
6 Ring Rows
100 Singles

 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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