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THURSDAY 2/26/15


CrossFit WOD

DYNAMIC WARM UP
Run 800m
Mobility (shoulder)
2x: 10 Wall Balls, 10 Sit Ups, 10 Ring Rows

STRENGTH
In 12 mins work to a Heavy Single Push Press

METCON
A.
AMRAP 12 Mins:

7 Push Presses @ 60% of HSPP
50 Double Unders
7 Ring Dips

B.
3 Sets of Max Reps Strict Pull Ups
(Compare to last results,  keep challenging yourself. Feb Focus of pull ups, are you better?)

 

Boot Camp WOD
CONDITIONING WOD #1
10 Min AMRAP

10 Push Ups
20 Air Squats
30 Abx Sit Ups

CONDITIONING WOD #2
10 Min EMOM

Buy In: 5 Pull Ups or 10 Jumping Pull Ups
Rest of Odd Min: Ball Slams
Rest of Even Min: Seated Knee Tucks

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One Comment
  1. CF580 Reply
    Ready for the CrossFit OPEN WOD's? Every Saturday 10am-12noon at CrossFit 580!

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