5.20.14 – Schedule

Athlete: Alex Rojas


***Gym hours are 5:30-6:30am, 9-10am, 12-2pm, 5-9pm, details below***

5:30-6:30am = Women CrossFit

9-10am = Women CrossFit

12-2pm = Extra Open Gym hours

5-6pm = Endurance class / Extra Open Gym hours

6-7pm = Women CrossFit

7-8pm = Quicksilver CrossFit group class / Monday make-up WOD

7:30-9pm = On-ramp Session #4

Endurance WOD:

Warm up:
400m jog
10 dead bugs with 5# plates
25’lunge with a reach
25’butt kicks
25′ bear crawl
25′ crab walk

WOD: One Round for time
With a partner
30 burpee buy in
Run to Mount Crown Town with 45/25# plate
30 burpee buy out

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

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