THURSDAY

Orange Coast CrossFit – CrossFit Warm-up MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles B: Metcon (Time) For Time: 30 Back Squats (95/65) 30 KBS (red/blue) 20 Back Squat (135/95) 20 KBS 10 Back Squat...

WEDNESDAY

Orange Coast CrossFit – LEAN BODIES Metcon (No Measure) Bring Sally Up, Bring Sally Down (Push Ups) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 10 DB Thrusters 15 Sit-ups 200m...

WEDNESDAY

Orange Coast CrossFit – CrossFit Weightlifting A: 1 Power Clean + 1 Hang Squat Clean 20 Min to work up to a MAX EFFORT complex Metcon B: Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP 10 OHS (95/65) 50 DU’s 12 Pull...

TUESDAY

Orange Coast CrossFit – CrossFit Weightlifting A: Back Squat (1-1-1-1-1-1-1) 18 Min to work up to a 1RM Back Squat! Metcon B: Metcon (Time) 4RFT: 25 Calorie Row 6 Burpees over Rower 12 Wall Balls...

Lean Bodies

Orange Coast CrossFit – LEAN BODIES Metcon (No Measure) TABATA -Plank to forearm -REST 2 MINS- 10 Min AMRAP: -5 ring rows -10 push ups -15 air...