161219

#BloodDoesntLie #CrownTownEffect 

MONDAY

STRENGTH

SPLIT JERK E2M
E2MO2M x 7 sets:
1 Split Jerk

7 X 1

WOD

“Boulder Shoulders”
21-18-15-12-9-6-3 reps for time of:
Toes to Bar
Strict Press, 95/65

ACCESSORY WORK

A. Iron Scap Protocol (Crossover Symmetry)
B. 100 Russian Twists
C. Pancake Splits 5 minutes

BASEFIT

WOD

AMRAP in 20 minutes of:
Run 200 meters
20 Wall Balls
10 Pull-ups

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

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One Response to 161219

  1. jasonmernick says:

    I love this type of stuff.

    Actual proof. Measurable, impactful.

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