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

Athlete: Garey C. flying high during a Legless Rope Climb

Monday

CrossFit:

Warm-up:
8 minute AMRAP of:
3 Strict C2B Pull-ups
5 Clapping Push-ups
7 Straight Legged Box Jumps
9 Air Squats w/ band above knees

Test:
Max Pull-ups

*leaderboard opportunity

WOD:
50 Rounds for time of:
1 Power Clean, 185/115 pounds
2 Wall Balls, 20/14 pounds @ 10/9 foot target
3 Burpees

*this WOD has a 25 minute time cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 AMRAP 25 minutes of:

Station A:
Runs 400 meters

Station B does AMRAP of:
10 KB Swings
10 HR Push-ups

Station C:
Rows for Calories

Station A always dictates when partners rotate

BaseFit for Kids:
Same as above

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

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