Monday’s WOD

Warm-up: (all classes get there 10 minutes before class):
25 Cal Row or 15 Cal Bike
-then-
4×10 sec hold Deep Couch Stretch

BootCamp:

4 rounds for time of:
Run, 400 M
10 Windshield Wipers
10 Burpee Box Jump Over’s

CrossFit:

Conditioning:
10 Minute AMRAP:
10 Alternating Pistols reps
100 M Kettlebell Walk each arm 53/35#
10 Grasshoppers (L + R = 1 rep)
* 2 Minute Rest
-THEN-
Three Rounds for Time of:
10 DB Ground to Overhead Alternating Arm 45/30#
400 Meter Run
Intermediate –
Kettlebell – 35/27#
GTO – 30/15#
Beginner –
Coach’s will scale you to your athletic ability

Leave a Reply