OUT OF THE CAVE WILL BE HERE TODAY SERVING DINNER FROM 4:30PM-7:30PM! COME AND ENJOY A GREAT MEAL AND GET YOUR MEAL PREP FOR THE REST OF THE WEEK!
CrossFit WOD
FITNESS + PERFORMANCE
Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Seated Barbell Shoulder Press x 6-8 reps @ 2111
Use the time between sets to stretch calves and hip flexors. Use a challenging weight and increase load as needed.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.
BootCamp WOD
INTENSITY
A.
For Time
800 m run
50 Wall Balls
30 Side Lying V Ups
10 Ring Rows
400 m run
10 Ring Rows
30 Side Lying V Ups
50 Wall Balls
800 m run
B.
3 Rounds
1 min Abx Sit Ups
30 sec plank
30 sec rest
