Events
- 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
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SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 2/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD
A1) Bicep Opener 3 x 2-5 reps each position https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
A2) Bench Press 3 x 6 @ 3212
A3) Banded Lat Pull-Down with External Rotation 3 x 10 https://www.youtube.com/watch?v=kt4vDk9fkn4 but externally rotate as you pull
A4) Pull-Ups 3 x Max @ 32X2 or Accumulate 7 Pull-Ups
WOD:
AMRAP 7:
4 Chest to Bar Pull-Ups
6 Handstand Push-Ups
24 Double Unders