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

Monday

CrossFit:

Warm-up:
EMOM x 12 of:
Minute 1 = 1 Rope Climb
Minute 2 = 10 Sotts Press from Front Rack, add weight each set
Minute 3 = 20/15 Calorie Row

Strength:
Back Squat 4 x 3 @ 70% w/ 3 second pause at Rock bottom, level loads across

• Target 10 pound increase weekly

WOD:
“Grace”
30 Clean & Jerks for time, 135/95 pounds

Warm down:
Walk 400 meters
50 V-ups
4 minutes of Mobility from Posters

BaseFit:

WOD:
With a 50 minute running clock:

Minutes 1-10 =
5 rounds of:
15 Air Squats
10 Burpees
5 Strict Pull-ups

Minutes 10-20 =
Run 1 mile

Minutes 20-30 =
7 minute AMRAP of:
5 Wall Balls
10 Push-ups
15 Mountain Climbers

Minutes 30-40 =
3 rounds of:
50 Double Unders
25 KBS
10 Pistols (each side)

Minutes 40-50 =
Walk 400 meters
100 ABMATSU

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

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