Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

4 Rounds:

20 “A” Skip

(short steps, high knee drive, explosive feet)

20 Jump Jack

:40 sec Seated Saddle Stretch
Pre workout Mobility:

*coaches choice

(5 Minutes)

[With Love]

Instead of making fun of this movement because of a lack of athleticism

(sound like you?) try and follow the directions of the “A” Skip listed above. This is a simple skill that will not only get the necessary areas firing for this workout but also is a great developer for quick reactive motor skills and basic body awareness.

B: Metcon (Time)

Classic Crossfit Endurance Test:

5 Rounds For Time:

500m Row

400m Run
No, this is not “cardio” Thursday. If you put in the work this week then I know your legs and posterior chain are feeling a bit spicy by now. This is a great workout to help flush harmful toxins from your body that will diminsih recovery and strength gains.

Use this workout as an oppurtunity to also work on proper pacing. Try and find a rythym that will allow you to finish the workout stronger and faster in the last two rounds vs. constantly getting slower esch round.