San Bruno CrossFit Training Center
CALL US (650) 273-0775
  • facebook
  • twitter
  • googleplus
  • instagram
  • YouTube

WOD | 1242015



Warm up
4 Mins Rope
30 Burpees
20 Dive Bombers
10 max height vert jumps
then
3 Mins Squat w Prying
G
10 Mins Pushup
Every 15 Secs for 10 Mins.....2-5 Pushups. Idea is to be able to do outstanding reps fresh or tired. Post the number you did each 15 seconds as score. If you start at 5 and end at 2 your reps count is 2. The goal should be consistently doing 5 for the 10 mins
G
Rows-Lunges-Squats
30 secs on, 30 secs off.....4 sets...Max Rep Ring Rows
rest 1
30 secs on, 30 secs off...4 sets Max rep Jumping Lunges
rest 1
30 secs on, 30 secs off...4 sets max rep Squats

Post total reps and also in notes indicate reps individually for Ring Row, Lunges and squats
Mid line work
4 x 1 Min Plank w weight on Back....AHAP
PMOB
2 min: Bridge
3 min each: Banded single leg flexion with external rotation
2 min each:Triple bully


Tweet


Request More Information

Cancel
Elevate Fitness & Performance Free Report

Let us e-mail you this Free Report


Cancel