TUESDAY WOD July 12, 2016

11
Jul

TUESDAY WOD July 12, 2016

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CrossFit WOD
PERFORMANCE + FITNESS

A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs. scale as needed)
(push-up, power clean, push press)
Rest 2 minutes

 

BootCamp WOD
INTENSITY


A.
7 Min AMRAP
10 KB Swings (20/12kg)
10 Goblet Squats
10 Weighted Step Ups w/ Kettle Bell (1,2,3…)

– 1 minute rest –

B.
7 Min AMRAP
10 Ball Slams
20 Doubles or 40 Singles
10 Ring Dips

– 1 minute rest –

C.
7 Min AMRAP
4 Man Makers
10 Sit Ups
20 Mountain Climbers (1,2,3…)

 

 

 

outofthecave

Out Of The Cave (Paleo and Zone Friendly) Food truck will be serving dinner at CrossFit 580 Livermore TODAY, TUESDAY   7/12/16  @4:30pm-7:30pm. Come by for a great meal, workout and hang out with the CF580 community! Buy your meal prep for the week!