October 20 2017

October 20 2017

October 19, 2017 8:10 PM By InW.O.D. - Workout of the Day

Events

  • Sunrise Hike at Cowles Mountain Saturday October 21st  CLICK HERE for details
  • The 2017 CrossFit 858 Halloween Party is Saturday October 28th at Mission Gorge  CLICK HERE for details
  • Left Coast Rumble 2017  INDIVIDUAL COMPETITION OPEN TO ALL CROSSFIT GYMS!  click here to sign up
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 1/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD:
A1) Serratus Anterior Foam Roller Slides 3 x 10 https://www.youtube.com/watch?v=hyfb9x7VJWE&t=7s  
A2) ½ Kneeling DB Press 3 x 10 @ 2212 (10 each)
A4) KB/DB Bent-Over Row 3 x 10 @ 2212
WOD:  
AMRAP 6:
15 Box Jumps (24/20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar
Rest 3 Min, Repeat
*start where left off