Team CrownTown’s and Coach Melissa’s current standings after 3 or 4 weeks for OC Throwdown qualifier. Mark your calendars for the weekend of January 11th and get ready to represent.

Wednesday

CrossFit:

Warm-up:
EMOM x 12 of:
Min 1 = 15/12 Calories on Rower
Min 2 = 5 Swinging Scapula retractions + 3-5 Strict Chest to Bar Pull-ups
Min 3 = 5 Hollow Hold to Superman Hold

Test 1:
500 meter Row TT

WOD:
For time:
50 Pull-ups
12 Clean & Jerks, 155/105 pounds
50 Walking Lunge Steps
9 Clean & Jerks, 155/105 pounds
50 Push-ups
6 Clean & Jerks, 155/105 pounds
50 Air Squats

*20 minute time cap

Supplemental work on your own (required):
AMRAP 5 minutes of:
4 Hanging Windshield Wipers (single count)
3 V-ups
2 Strict Toes to Bar
1 Burpee (keep legs straight until hands touch ground for posterior chain stretch)

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 complete a minute 24 AMRAP of:
Minute 1 = Rope Climbs
Minute 2 = DB Thrusters
Minute 3 = 20 Double Unders + 8 Burpees
Minute 4 = Rest

*rotating every minute
**BaseFit for Kids is same

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

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