Athlete: Dave. We are very proud to have Dave crush workouts with the CrownTown community. This guy is a stud!

Monday

CrossFit:

Warm-up:
EMOM x 12 of:
Minute 1 = Row (60/70/80/90 % efforts)
Minute 2 = :30 Bridge Up Hold
Minute 3 = 10 Windshield Wipers (2 count)

Test:
Establish a 1RM Power Clean

WOD:
For time:
50 Thrusters, 95/65 pounds
50 Pull-ups

*this WOD has a 12 minute time cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 rotate thru for 25 minutes:
200 meter Farmers Carry
400 meter Run
20 Burpees

*one person at each station. Cannot rotate until all three stations are complete

BaseFit for Kids:
Same as above

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

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