if you change the way you look at things, the things you look at change

Coastside CrossFit – Class

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

HOMEWOD #3 (AMRAP – Reps)

Core Conditioning

5 Rounds

10 Superman Push Ups

10 V-Sits

10 Hollow Taps

10 Stars

*see facebook for movement instruction*

you are more powerful than your fear

Coastside CrossFit – Class

Metcon (No Measure)

Individual class programming

Week 3

WOD @ HOME #2 (AMRAP – Rounds and Reps)

4 x 6 Minute AMRAPS

2 Minute rest between rounds

Climb the Ladder

2 Ground to Overhead

2 Dips

2 Down Ups

4/4/4

6/6/6

8/8/8

What you allow is what will continue

Coastside CrossFit – Class

Metcon (No Measure)

Teams of 3

7 Min AMRAP

50 Back Squats @Xkg

50 Back Squats @Xkg

Amrap Back Squat @Xkg

7 Min Amrap

50 Bench Press @Xkg

50 Bench Press @Xkg

Amrap Bench Press @Xkg

7 Min Amrap

50 KB snatches @Xkg

50 Kb Snatxhes @Xkg

Amrap KB Snatches @Xkg

WOD @ HOME #1 (Time)

100 Air Squats

100 Push Ups

100 Lunges

100s Handstand Hold

50 Air Squats

50 Push Ups

50 Lunges

50s Handstand Hold

25 Air Squats

25 Push Ups

25 Lunges

25s Handstand Hold