THURSDAY

Orange Coast CrossFit – CrossFit A: MOBILITY (No Measure) – Back – Shoulders – Lats – Hips – Calves – Ankles B: Metcon (AMRAP – Rounds and Reps) 18 Min EMOM Min 1: 13/11 Cal Row Min 2: 4 Pull Ups + 8 Push Ups + 12 Air...

Competitor Program

Orange Coast CrossFit – Competitor Program A: Metcon (Time) Recovery Day Swim! 5 Rounds: – 25m underwater Swim Rest 1 Min -150m Swim @ 70% effort [each round of 100m swim change the style] RD 1: Freestyle RD 2: Breaststroke RD 3: Backstroke RD 4:...

WEDNESDAY

Orange Coast CrossFit – CrossFit A: Metcon (AMRAP – Reps) 10 Min Clock! Take this time to work on a skill you need to improve on. Example…. – Double Unders – Ring Or Bar Muscle Ups – Butterfly Pull Up or C2B – Pistols –...

Competitor Program

Orange Coast CrossFit – Competitor Program A: Metcon (No Measure) [Accessory] 3 Sets: Rest 2 Min between sets – (5) L-Sit to Hand Stand or Accumulate 60 Sec L-Sit hold on P. Bars. – 12 Bent Over DB Row (ea arm) [increasing weight each set] – 10...

TURBO DIESEL

Orange Coast CrossFit – TURBO DIESEL A: Metcon (No Measure) 12 Min AMRAP 20 Ab-Mat Sit-Ups 18 Walking Lunges w/ DB’s [15-45lbs] 16 Plank w/ alt DB drag [10-20lbs] 40 Singles on Jump Rope – 1 Min Rest – 6 Min EMOM Min 1: 8 HR-Burpee Min 2: 11/9...

TUESDAY

Orange Coast CrossFit – CrossFit A: Metcon (No Measure) 18 Min to Complete… 4 Sets: – 10 Barbell Bicep Curl & Reverse Grip Press [building] – 12 DB Snatch into OH Reverse Lunge [Building] – P. Bar L-Sit 12 alt feet over object...