• Shawn Alfenito

WOD 7/6/2020


Masks on!

Today is the first day for the mask requirement at NPCF. Obviously none of want to wear a mask to workout. However, it’s not the worst thing and we can try and use it as an opportunity to work on the breathing aspect of fitness which is often ignored. I will also be adjusting the relative intensity to counteract the effect of having a covering on your face. I will be including built in rests, intervals, and running so you can get your mask off and get some fresh air. We will get through this together and remember, it’s not permanent.


Achieve

Part A.

Back Squats:

3x5@70%

2x4 @75%

1x4 @80%

Take your time Warming up and between sets.

Part B.

16 Min ALT EMOM:

5 Power Cleans 135/95

10 Front Rack Lunges

100m Sprint

1 minute Rest


Fit

Part A.

DB Strength (3 Sets/Roumds)

10 Front Rack Squats

10 Lunges

5 Devil press


Part B.

16 Min ALT EMOM:

8 DB Power Cleans

10 DB Push Press

100m Sprint

1 minute Rest




0 views

7202 Bishop Rd STE D4, Plano, TX 75024

Tel: 214-490-4140, info@northplanocrossfit.com

(Entrance on Lunsford, corner of Bishop)

©2019 by North Plano Crossfit