Coffs Coast CrossFit
Creating happier lives.
CrossFit has a magic way of drawing people in and keeping them for life. It sounds a little scary, but if you could find and enjoy something that strengthens your mental and physical capacity in day to day life while keeping you fit and healthy why wouldn’t you give it a go? What have you go to loose?
You might have tried all the gyms and classes and found that results seemed like they were impossible to achieve. In a CrossFit Gym its the people that you are surrounded by and the strength of the community that keeps you motivated and accountable, be apart or a gym that soon becomes family.
16
Jul 2019Daily WOD
Tuesday
COFFS COAST CROSSFIT - CrossFit
Warm-up
Warm-up (No Measure)
5 min mobility with coaches
15 x Seated Straddle
25 x Crab Walks
30s x Plank
15s x Side Plank
3 x to warm up to 65%
Strength
Back Squat
Every 2:30, for 15 minutes (6 sets) of:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Increase last week’s loads by 2-3% if you were able to hit all reps successfully.
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
30 Meter Walking Lunges with DB/KB Farmer’s Hold