Call: (925) 292-9780

WEDNESDAY 2/11/15

584Out of the Cave Paleo Food Truck will be here today serving dinner from 4:30pm-8:00pm! Come by and get your WOD, dinner and meal prep on!

Olympic Lifitng with Coach Christina today 6:30pm-7:30pm. We will go over progressions first then do some full lifts
Christina is also the bomb at kettlebells, so if you want to do a kettlebell workout she is down to give you one!

 

CrossFit WOD
DYNAMIC WARM UP
Run 800m
Mobility
Burgener Warm Up/Skill Transfer


METCON

Complete all stations in any order (not for time):

Station 1
50 Bulgarian Split squats w/barbell

Station 2
5 sets of GHD superman Holds for 30 seconds each set
(10 GHD Back Extensions before each hold)

Station 3
Internal and external shoulder rotations 75 total reps
(use either bands, weights, or crossover symmetry)

Station 4
75 Dumbbell Curls
(choose medium weight, alternating)

Station 5
100 Hollow Rocks
(Sub V-ups)

Station 6
3 x 500 M Row AFAP
Sub Airbike

 


BootCamp WOD

CONDITIONING WOD #1
12 Minute Infinity Ladder
Working Up By 3’s:
GTO
Toes to Bar
Ring Push Ups


CONDITIONING WOD #2

8 Minute AMRAP
15 Box Jumps/Step Ups (Step Off only)
30 (15/15) X Sit-Ups

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