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

Athlete: Kim W.

Monday

CrossFit:

Warm-up: 3 rounds not for time of:

50 Double Unders
30 second Bridge Up hold
30 second side plank (L)
30 second side plank (R)
10 Squat Therapy

Strength:
12 minutes to build up to a heavy Squat Clean

WOD: 5 rounds for time of:

5 Squat Cleans, 185/115 pounds
10 Burpees over the barbell
15 Wall Balls, 20/14 pound ball @ 10/9 foot target
20 Double Unders

*20 minute time cap

BaseFit:

Warm-up: Coach’s choice —> group style

WOD: 4 rounds of:

1 minute of Airdyne (hard)
1 minute of Airdyne (easy)
1 minute of Box Jumps (AMRep)
1 minute of Jumping Jacks
1 minute of Pull-ups
Rest 2:30

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

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