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CrossFit 580 • CrossFit & Fitness in Livermore California


Boot Camp Livermore

FRIDAY WOD March 25, 2016

CrossFit WOD PERFORMANCE A. Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 reps Build in weight over the course of the 8 sets. B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (95/65 lbs) C. Every two minutes, for 6 minutes (3 sets): Single Ar
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TUESDAY 11/4/14

CrossFit WOD DYNAMIC WARM UP Jump Rope 3 minsMobility KB Warm Up: 10 KB Good Mornings 10 KB Halos 10 KB Lateral Stretches KB Bent over back shoulder (5-10 sec hold, 2x each side) SKILL: KB Clean,  KB Clean and Press METCON WOD 4 Rounds:1 Min KB Russian Swings (M-53#/ W-35#) *Two
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