It is confirmed. CrownTown will be hosting the 31 Heroes WOD on Saturday, August 27th at 9am in lieu of the regularly scheduled team WOD. Register now by clicking on the link to the right of the home page. Brett P. is in! WW is in! Cheri B is in! Bri W. is in! Let’s keep this going! It’s the least we can do to honor the heroes and their families.
Skill – SMR (self myofascial release)
WOD – Part A) 10 rounds, each for time of 100 meter sprints, rest 90 seconds between efforts
Rest 5 minutes
Part B) 65% of 1RM back squat, 20 reps
Cool down – 10 minutes of static stretching/mobility (focus on hamstrings, quads and hip flexors)
Road Dog WOD – 10 Rounds for time of:
***Remember all CrossFit style workouts are scalable and modifiable to each individual’s fitness level