CF864 Strength and Conditioning
But let justice roll on like a river, righteousness like a never-failing stream!
-Amos 5:24
“The only way to prove that you’re a good sport is to lose.”
-Ernie Banks
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group. Please be on time!
a.) Warm-up/Skill Work/Mobility
b.) WOD
For 7 Rounds, rotate stations every 45 seconds.
Once you complete your seven reps rest remaining time until next station. Coach will announce 45 seconds and rotate.
1.) 7 Box Jumps (24/20")
2.) 7 Wall Ball
3.) 7 Strict T2B (palms forward/arms fully extended)
Three athletes to a group. Each person in group starts at a different station.
Goal = unbroken on all reps
Scale to your strength/fitness level.
c.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
Constantly Varied
-CrossFit
be strong!
Jay and Janice
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