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