Call: (925) 292-9780

MONDAY 2/16/15

589CrossFit WOD
DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
Bodyweight Warm Up

STRENGTH
Work up to a Heavy Single Front Squat in 12 Mins.

METCON
“Death by Thrusters”

1st minute 1 Thruster (M-95#/ W-65#)
2nd minute 2 Thruster
3rd minute 3 Thrusters

Until you can’t complete in the given minute

then…

800m Run AFAP

 

 

Boot Camp WOD
CONDITIONING WOD
Tabatas (8×20 sec work/10 sec rest)
Each station will alternate between two movements:

Bench Drop Squats and Jumping Lunges
Ring Rows and Ring Push Ups
Leg Raise + Pike and Sit Ups
Bridge Tricep Dips and DB Push Press
Russian Twists and Supermans

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