Call: (925) 292-9780

MONDAY 3/2/15

20150301_095225

CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility (hips/squat prep)
2x: 10 Air Squats, 10 Push Ups, 10 Abx Sit ups

STRENGTH
Every 90 seconds for 6 sets complete:
2 High Bar Back Squats @ 80% of 1RM

METCON
A.
4 Rounds:

50 Jumping Split Lunges
400 M Run
15 Min Cap

B.
3 Min Class Wall Squat.

(Whole class will get into a wall squat.  If someone breaks, clock stops and whole class does 7 Burpees.  Wall Squat has to be at Parallel or lower.  No Hands on legs. )

 

 

Boot Camp WOD
CONDITIONING WOD #1

3-6-9-12-9-6-3
Slam Balls
Pull Ups

CONDITIONING WOD #2

12 Min AMRAP
5 Ring Dips/Bar Dips
20 (10/10) Jumping Lunges
15 KB Swings
40 (20/20) Mountain Climbers

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