5:30-6:30am = Women CrossFit
6:30-8:30am = CrossFit open gym hours
9:30-10:30am = Women CrossFit
12-2pm = CrossFit open gym hours
5-6pm = Endurance class / CrossFit Open Gym
Build up sprints 4×100
Start with a jog
Then gradually increase pace until you are running/sprinting the last 25-30 meters. Walk back to start
Mobility: stretch hips use a green band and an abmat for your knee.
2 min ea leg
Skill: practice lean in and hop. Then level out by coming upright. Do this for 5 min.
Each station will be 8 intervals of 20 sec of work with 10 sec of rest between intervals. There will be a one min rest between each station
*Tabata AD for cal you may not use the rower unless all ADs are being used.
*Tabata wall balls 20/14#
*Tabata double unders
*Tabata KB Push Press
*Tabata jumping lunges
Keep track of reps/cal at ea station for one grand total to be recorded.
Cool Down: Wounded pigeon on the floor 2 min ea leg.
6-7pm = Women CrossFit
7-8pm = Quicksilver CrossFit group class / Monday make-up WOD
8-9:30pm = On-ramp Session #1
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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