Workout of the Day

WOD 7.21.15


July 20, 2015

Today we will be performing the MetCon with adaptive modifications to shine some light on the adaptive CrossFit athlete. Leading that charge is for adaptive athletes is coach Steph Hammerman. Steph was born with Cerebral Palsy (CP), but that has not stopped her from accomplishing some amazing things in just a few years doing CrossFit.

For more on her story, come in tomorrow as she will be guest coaching the 12:15, 4, 5, 6, and 7pm classes. You can also check her out at

A. Warm-up and overview of adaptive training.

B. MetCon:
3 Rounds, For Reps:
1 minute 20m Bear Crawl,
1 minute Rest,
1 minute Seated Wall Balls,
1 minute Rest,
1 minute Adaptive Burpee,
1 minute Rest,
1 minute Kneeling Cleans,
1 minute Rest,
1 minute Kneeling Kettlebell Swings,
1 minute Rest.

Video Demo’s of Movements:

Adaptive Bear Crawl:

Adaptive Wall Ball:

Adaptive Burpee:

Adaptive Cleans:

Adaptive Kettlebell Swings:


Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626


Phone: 949-236-6443