Thu, Jan 22, 2026 CrossFit
Pump Flow
30 Minute AMRAP
Work through For Quality
15 Barbell Bent Rows
15 Dumbbell Incline Bench Press
30 Alt. Dumbbell Curls
15 Dips (use bench/bar/rings)
15 Plyo Push Ups
1:00 Plank Hold / Glute Bridge (alternate each round)
Cool Down: Group RomWOD
*If you need to make up a Challenge WOD you can do it during the 30 min workout today. Please bring a phone or something to time your self with, as we may not be able to set a clock for everyone.
Pump Flow
30 Minute AMRAP
Work through For Quality
15 Barbell Bent Rows
15 Dumbbell Incline Bench Press
30 Alt. Dumbbell Curls
15 Dips (use bench/bar/rings)
15 Plyo Push Ups
1:00 Plank Hold / Glute Bridge (alternate each round)
Cool Down: Group RomWOD
*If you need to make up a Challenge WOD you can do it during the 30 min workout today. Please bring a phone or something to time your self with, as we may not be able to set a clock for everyone.
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Thu, Jan 22, 2026 CrossFit
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