• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Download the BOXSPOTapp to Sign Up

    Get it on Google Play

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

VF HWK 41

By Wodify Admin | In WOD | on May 18, 2020

St. Louis – Valkyrie Fitness

At Home Wod

Warm up

5 rounds

20 Air squats

20 Push ups

10 Inverted rows or pull ups

4 Rounds Each Circuit

:45 as rest after each round

4 more reps than last week!!!

C1

DB Front Squats x16

DB Front Delt Raises x16

DB FWD lunges x16

Wall sit :45 sec

C2

DB Single Leg Deadlift x16L

DB Tricep kickbacks x16

DB Single Leg Deadlift x16L

Wall sit 1:00 min

C3

DB Plank low rows x28ttl

DB curtsy lunge x28ttl

DB reverse curls x16

Wall sit 1:30 min

C4

DB Shoulder press x16

DB plank taps x28ttl

DB Floor Extensions x16

pick 3 stretches and focus at least :90 sec on each effort

No Comments to "VF HWK 41"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.