—New Species CrossFit Royal Oak—

DO YOU CRAVE TO BE
FASTER, STRONGER,
MORE POWERFUL
OR JUST BETTER?

FOLLOW THE URGE.
UNLEASH THE EVOLUTION, UNLEASH YOUR EVOLUTION.

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VISITING DETROIT? DROP-IN AND WOD WITH US Details

CROSSFIT KIDS! CROSSFIT YOUTH PROGRAMS Details

02
24
2024

WOD 02.25.24

Midline:

For quality:
L-Sit Hold, 1:30
Wall Handstand Hold, 2 mins
Plank Hold, 3 mins

Accumulate time of each movement.

WOD:

Complete as many rounds as possible in 15 mins of:
30 Double Unders
10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
5 Burpee Pull-ups

Post times and rounds to beyond the whiteboard.

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02
24
2024

WOD 02.24.24

Conditioning:

Death By Machine Calorie

With a continuously running clock perform:
1 Machine Calorie in the first 1 min
2 Machine Calories in the second 1 min
3 Machine Calories in the third 1 min

Continuing this for as long as you are able, or until 17 minute cap

WOD:

4 rounds for time of:
24 Alternating Dumbbell Snatches, 50/35 lbs
12 Ring Dips

Post loads and times to beyond the whiteboard.

****