Call: (925) 292-9780

TUESDAY 3/10/15

20150307_104328
Go Krys! Open WOD 15.2!


CrossFit WOD

DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
KB Warm Up

STRENGTH
A.
In 10 mins Complete:
5 Sets:
1 Flex Arm Hold + Max reps Strict Pull ups
(use band if necessary)

B.
Every 90 Secs for 5 Sets Complete
7 Push Press @ 68% of 1RM

METCON
21-18-15-9-6 reps:

Dumbbell Thrusters (M-35# / W-25#)
Lateral Ball Slams (#30 / #20)
Push Ups

EMOTM 30 Mountain Climbers

*15 Min Cap

Boot Camp WOD
CONDITIONING WOD #1

5 Rounds for Time:
10 Leg Raise + Pike
10 R Single Leg KB RDLs into Back Lunge
10/10 X Sit Ups
10 L Single Leg KB RDLs into Back Lunge
10 Ring /Bar Dips

CONDITIONING WOD #2

3 Rounds:
90 sec AMRAP
100 ft Shuttle Sprint + 20 Goblet Squats

90 sec rest between rounds

 

 

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