OVERHEAD SQUAT
DYNAMIC WARMUP
Run 800m
Mobility
Burgener Warmup PVC
STRENGTH WOD
Overhead Squat
5 – 5 – 5
Work up to 5 RM
METCON WOD
4 rounds of each exercise for total reps of:
- 30 sec Front Squat (115#/75#) | 30 sec rest
- 30 sec Box Jump (24/20″) | 30 sec rest
- 30 sec Row (cal.) | 30 sec rest
Complete all 4 rounds of each exercise before moving on to the next (4xFront Squat, 4xBox Jump, 4xRow). No additional rest between stations.
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Call Now to Enroll in On Ramp!
Are you ready to start training at CrossFit 580? The 6 On Ramp Sessions are specifically designed to prepare active, healthy individuals for our ongoing group WOD classes. On Ramp sessions meet weekly at the following set days and times: Saturday and Sunday 11am-12 noon; Tuesday and Thursday 11am-12 noon and 7:30pm-8:30pm
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Nutrition and Mobility WOD Links
