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

Athlete: Dre W.

Tuesday

***Gym hours are 5:30-7:30am, 9-10am, 5-8pm, details below***

5:30-6:30am = Women CrossFit

6:30-7:30am = Olympic Weightlifting class

9-10am = Women CrossFit

5-6pm = Endurance class / Youth Strength & Conditioning program / Extra Open Gym Hours

6-7pm = Women CrossFit

7-8pm = CrossFit

Oly WOD:

Clean (HB) 50|4+(4 F.Sq) 65|3 75|3 80|3 85|2×2

F.Squat 50|5 60|3 70|3 75|3 80|3 85|3×3

Push Press 50|5×2 60|4 70|4×3

Endurance WOD:

Warm up: jog 400m
CFCT foam roll sequence

WOD:
In a 50 min time cap:
2K row
200 double unders or 400 singles
2 mile run

Cool down:
Elevated pigeon 2 min ea leg
Calf stretch 2 min ea leg

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

This entry was posted in WODs. Bookmark the permalink.