WOD

Rina’s Birthday Workout

CrossFit Collaboration – CrossFit


Rina, you may make any last minute adjustments to the workouts.


Warm-up

Warmup (No Measure)

2 rounds


15x Pull-ups


10x Jumping lunges


20x Push-ups


:30 Hanging L-hold


Then,


1 min pigeon stretch per leg


Strength/Skill

Metcon (Time)

In teams, pull the sled


split up into 4 teams (2 pull, 2 push)


The sled must travel 1600 m. (5 laps)


One member pulling or pushing the sled at a time. Everyone else is jogging around the building.


You must switch pushing or pulling athlete once EVERYONE makes 1 complete round and “laps” the pushing or pulling athlete.


RX+: Push sled


WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP


10 Handstand push ups


15 KB Swings (35/26)


25 Goblet Squats


scaled: Shoulder to overhead (45/35)


RX+: deficit HSPU, (53/35)

Hours

Monday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Tuesday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 7:30PM
Wednesday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Thursday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 7:30PM
Friday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Saturday9:00AM - 11:30PM
SundayCLOSED

CONTACT US

/ keep in touch

CrossFit Collaboration

649 Anita St,

Chula Vista, CA 91911

Phone. 619-271-4831

Email. cfcollaboration619@gmail.com