160622

CrossFit CrownTown being repped all the way in Italy! 

WEDNESDAY

STRENGTH

160622STRENGTH
Back Squat, 2 x 5 @ 80% of Monday’s weight

WOD

160622WOD

“Helen’s Evil Step Sister”

3 rounds for time of:
600 meter Run
21 Double Russian KBS, Blue/Pink
12 Chest to Bar Pull-ups


ACCESSORY WORK

A. 5 x 5 Seated Dumbbell Strict Press, heavy
B. 3 x 5 Weighted Strict Pull-ups, heavy
C. 5 x 10 Superset of GHDSU/Hip Extensions

BASEFIT

WOD

160622BF
5 rounds of 3 minute AMRAPs of:
5 Dumbbell Push Press
10 Box Jump Overs
15 Russian KBS
– rest 1 minute between rounds
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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