160519

Level 1 Elite jump ropes make the best speed ropes Team CrownTown has ever used. You can buy one for yourself by clicking here

THURSDAY

WARM-UP

160519WARMUP
EMOM x 10 of:
odd minutes = SMART Goal work
even minutes = Downward Dog 30 seconds/Cobra 30 seconds

WOD

160519WOD
5 rounds for reps of:
1 minute of 155/105 pound Back Squat (from floor)
1 minute of push-ups
1 minute of strict knees-to-elbows


ACCESSORY WORK

A. 3 x 100 meters Farmer Carry w/ KBs
B. 3 x max hold Pinch Grip w/ 35/25 pound plate (both sides)
C. 3 x max hold from Pull-up bar

BASEFIT

WOD

160519BF
4 rounds, each for time, of:
Run 400 meters
20/15 Calorie Row
15/12 Calorie Bike
10 Burpees

-rest 2 minutes between rounds


 Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016 

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s