Monday’s WOD – January 4th

Athletes: Our 6 week Paleo Challenge starts today. Get into the gym and get measured this week – up until Thursday. We will have a $10 cash buy-in per athlete for the challenge.

We also have a special right now with a few more spots open for one free week of CrossFit. If you have any friends that you know would like to try CrossFit out for a week, have them call and schedule a time to come in. 951-471-6000. We only have a few more spots left open.

DAY ONE/ MONDAY

Warm-up:

5 Rounds for Quality:
15 Second Hollow Hold
10 Grasshopper (r+l=1rep)
5 False Grip Ring Row

Mobility & Dynamics

Trainers Standard

Mechanics/ Form Weightlifting:

EMOM 7

2 x Behind-the-neck jerk (from rig)

WOD Demo/ Mechanics/ Skill:

Wall Climb

Kettle Bell Swing

WOD

CAT ONE:

4 rounds for time:

4 Wall climbs

3 med ball laps around the rink 30/25

10 Kettlebell Swing 73/53

CAT TWO:

4 rounds for time:

4 Wall climbs

3 med ball laps around the rink 25/20

10 Kettlebell Swing 53/44

CAT THREE:

4 rounds for time:

3 Wall climbs

3 med ball laps around the rink 20/14

10 Kettlebell Swing 53/35

CAT FOUR:

4 rounds for time:

2 Wall climbs pikes / 10 push ups

3 med ball laps around the rink 10/8

10 Kettlebell Swing 27/16

Cool-down:

Deep Couch Stretch

3 x each leg 10 second hold