*Our WOD at CrossFit Camarillo today was pretty short and sweet, so I tacked on two of my typical conditioning-style ladder drills to do on my own at the end. (Thank you, Casey Metoyer, for your great programming and coaching of the WOD!).
CROSSFIT CAMARILLO WOD:
STRENGTH:
7 x 1 of Front Squat (goal: find your 1RM)
WOD:
21-15-9 x
*Overhead Squat (Men: 135 ADV, 95 INT, 65 BEG/ Women: 95 ADV, 65 INT, 35 BEG)
*Box Over Jump (24"/20")
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ERIN'S CONDITIONING LADDERS:
1) PULL-PULL LADDER:
*500m-400m-300m-200m-100m x Row
*20-16-12-8-4 x Pull-Up (challenge: last 5+ reps of ea. set = Chest-to-Bar)
2) SPEED-STRENGTH LADDER:
*120-100-80-60-40-20 x Double-Under
*12-10-8-6-4-2 x Handstand Push-Up
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