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

Partner calf smash in Saturday’s Mobility class

Monday

CrossFit:

Warm-up:
8 minutes total:

4 rounds for Quality of:
:15 Push-ups
:15 Superman hold
:15 Hollow Rocks
:15 Air Squats

Immediately followed by:
Tabata Double Unders

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

WOD:
For time:
20-16-12-8-4 Toes to Bar
10-8-6-4-2 Squat Clean, 155/105 pounds

*Run 200 meters after each round

*this WOD has a 20 minute time cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
25 minute AMRAP of:
400 meter Run
500 meter Row -or- 50 Calorie Airdyne
25 Burpees

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

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