9.10.14 – WOD

Team CrownTown



Jog 600 meters, then:
2 rounds of:
12 Alternating Knee Pulls
12 Alternating Quad Pulls
30 second Sampson Stretch (each side)
12 Alternating Scorpions w/ 2 sec pause
12 Worlds Greatest Stretch (6 each side)

Overhead Barbell Walking Lunges 50 feet x 3 sets, heavy as possible

*immediately after each set perform 5 seated Box Jumps as high as possible

12 minute AMRAP of:
3 Burpee Pull-ups
5 Deadlifts, 225/155 pounds
7 V-ups
9 Air Squats


Same as CrossFit

3 rounds for performance:
Row for 3 minutes (2 mins Hard/1 min Easy)
Max Pull-ups for 1 minute
Rest 1 minute
In a 4 minute window:
Run 400 meters
Max Wall Balls in remaining time
Rest 1 minute

BaseFit For Kids WOD:
3 rounds of:
1 minute of Wall Balls, 6/4 pounds
1 minute of Pull-ups
1 minute of Jumping Jacks
1 minute of Push-ups
1 minute of Walking Rest

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

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