Call: (925) 292-9780

TUESDAY 2/24/15

20150221_095855CrossFit WOD
DYNAMIC WARM UP
Jump Rope 3 mins
Mobility
KB Warm Up
SKILL: KB Clean – Coach Demo

METCON
AMRAP 5 Mins:

7 Diamond Push Ups
7 KB Clean + Squat + Press (right)
7 KB Clean + Squat + Press (left)
15 Ball Slams (30#/20#)

AMRAP 1 min:
Max Strict Pull ups

AMRAP 5 Mins:

7 Diamond Push Ups
7 KB Clean + Squat + Press (right)
7 KB Clean + Squat + Press (left)
15 Ball Slams (30#/20#)

AMRAP 1 min:
Max Strict Pull Ups

AMRAP 5 Mins:

7 Diamond Push Ups
7 KB Clean + Squat + Press (right)
7 KB Clean + Squat + Press (left)
15 Ball Slams (30#/20#)

AMRAP 1 min:
Max Strict Pull Ups

 

 

 

Boot Camp WOD
CONDITIONING WOD #1
5 Rounds for time:

10 Wall Balls
20 Singles or Doubles
5 Burpee Box Jumps
20 Abx Sit Ups
5 Toes Toe Bar


CONDITIONING WOD #2

3 Rounds:

15 sec R Plank K2E Hold
30 sec Plank
15 sec L Plank K2E Hold

30 s rest b/w rounds

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