4.7.14 – WOD | CFCT – CrossFit Gym in Corona, CA

Coach Joe, Coach Wayne, and Coach Melissa at the end of an awesome weekend at the first ever National Pro Fitness League (NPFL) Combine.

Monday

CrossFit:

Warm-up: 10 min EMOM of:

Odds = Row 14/10 calories

Evens = :30 One legged shoulder bridge (:15/:15 left/right leg extended)

Strength: Push Press 5-5-5-5-5

* in between each set of Push Press, perform 5 strict behind the neck Pull-ups

WOD: 3 rounds for time of:

400 meter Run
21 Alternating DB Snatch
12 Toes to Bar

*this WOD has a 15 min time cap

BaseFit:

WOD: For time:

21-15-9 reps for time of:

Burpee Box Jumps
Wall Balls
KB Swing

*workout starts and ends with a 600 meter jog

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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