Call: (925) 292-9780

SUNDAY 2/22/15

    20150221_095403

    CrossFit WOD
    DYNAMIC WARM UP
    Coach Choice

    METCON
    1 mile Run
    200m Lunge
    400m Prowler Push (empty prowler) or 400 meter Farmer Carries (KB or Handles AHAP)
    800m Run w/Wallball (20#/14)
    1000m Row

     

    Boot Camp WOD
    PARTNER WOD
    30 Min AMRAP:
    100 Abx Sit Ups
    50 Box Step Ups (Box Jumps Advanced, with Step Offs Only)
    40 DB Thrusters
    30 Mountain Climbers (1,1,2,2, 3, 3…)
    20 Pike Push Ups
    10 Toes Thru Rings or Toes to Bar
    -Finish Each Round with 50 ft Buddy Carry and 3 “reps” of each Junkyard Dog movement PER PARTNER-

    *One person works at a time, while other teammate holds a plank. You can switch out at your discretion EXCEPT for JYD- Both partners MUST do 3 “reps” of both movements

    About the Author

    Leave a Reply

    *

    captcha

    Please enter the CAPTCHA text