“Mary” – Fearless Athletics

POSTED ON October 2nd, 2017 BY jeff 0 Comments

CrossFit

Warm Up

3 Rounds
3 Wall Walks
6 Narrow Squats
6 One-Legged Candlesticks (3 per leg)
6 Kip Swings to Weightlessness
8 Pass Throughs (PVC)

Strength WOD

Overhead Squats
3×10
Increase in weight each set if possible, but focus on form first!
Achieving full ROM is more important than weight used

 

WOD

“Mary”
AMRAP 20 min
5 Handstand Pushups
10 Pistols (5 per leg, alternating)
15 Kipping Pullups

No kip?
If you’re on the Blue Band or lighter: Do Strict Pullups
Red+Purple or Heavier: Do Ring Rows

Intensity

Warm Up

3 Rounds
3 Wall Walks
6 Narrow Squats
6 One-Legged Candlesticks (3 per leg)
6 Kip Swings to Weightlessness
8 Pass Throughs (PVC)

 

WOD 1

“Mary”
AMRAP 20 min
5 Handstand Pushups
10 Pistols (5 per leg, alternating)
15 Kipping Pullups

No kip?
Blue Band or lighter: Do Strict Pullups
Red+Purple or Heavier: Do Ring Rows

 

WOD 2

AMRAP 6 min
150 m Run
30 Double Unders
15 V-Ups

No Doubles? Do 10 Attempts then 30 Singles

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All new members are required to complete one of our three introductory program options (On-Ramp, Fast Track or Personal Assessment) before enrolling in one of our core fitness programs.

Upcoming On-Ramp Dates (2 weeks • 6 classes • M-W-F Unless Otherwise Noted)

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FEARLESS SOUTH PHILLY

March 12 – 23 @ 8 PM

March 26 – April 6 @ 8 PM

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March 5 – 15 @ 6 AM**

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April 2-12 at 6AM**

April 2-12 at 7PM**

**Meets Mon-Wed-Thurs

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