THURSDAY

Orange Coast CrossFit – CrossFit A: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles B: Metcon (Time) 5 Rnds: (Sprint) 15 KBS red/yellow 20 WB (20/14) 60 Dus (rest 1 min between rnds) *score is total...

Lean Bodies

Orange Coast CrossFit – LEAN BODIES A: Metcon (Time) 3 Rounds 10 Med Ball Cleans 10 Walking Lunges with Med Ball (Each Leg) 200m Run Rest… 8 Min AMRAP 8 Bird Dogs 8 Russian Twist...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: HANDSTAND WALK SKILL/PROGRESSION B: Metcon (AMRAP – Rounds) 15AMRAP: 12 one hand DB cluster 45/25 (alt 6 each hand) 6 pistols 12 plyo pushups 200m plate carry...

TUESDAY

Orange Coast CrossFit – CrossFit A: back squat 10 rep max B: Metcon (Time) AMRAP 3: 4 Snatch (135/95) 8 hand release pushups 8 Alternating Lunges (No Load) – 3 min rest – AMRAP 6: 5 Snatch (135/95) 10 hand release pushups 10 Alt Lunges (No Load)...

MONDAY

Orange Coast CrossFit – CrossFit A: 10 Unbroken Power Cleans 3 sets to complete MAX EFFORT: B: Metcon (Time) 30 Box Jumps 24/20 20 DL 225/185 30 T2B 20 DB thrusters 45/25 30 GHD sit ups 20 pistols 30 Cal row 20 burped box jumps...