The Three “C’s” of CrownTown in order of importance:
• Community
• Coaching
• Cleanliness
Baby model: Jaxson Franks
Thursday
CrossFit:
Warm-up:
3 x for Quality of:
25 Hard Pulls on Rower
10 Plough to Sit & Reach
8 KB Windmills, each side
6 Single Leg Shoulder Bridge w/ LaX ball in hip crease of resting leg, each side (pause 2 secs at extension)
Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each
• 20 pounds less each drop set
WOD:
“Karen”
For time:
150 Wall Balls, 20/14 pounds to a 10/9 foot target
• 15 minute time cap
Warm down:
Walk 400 meters
35 Hollow Rocks
4 minutes of Mobility
BaseFit:
Warm-up:
Same as CrossFit
WOD:
4 sets of 8 minutes to:
Run 800 meters
After 1st 800 meters = 50 DB Snatch
2nd = 50 Burpees
3rd = 50 OH Walking Lunge Step, 45/25 pound plate
4th = 50 Empty Barbell Bent Over Rows
Warm down:
Same as CrossFit
Mobility WOD:
Warm up
200 run
Scap retraction
200 run
Calf stretch hold
Quad bar mash
Hip lateral and anterior mobs
Ankle mobs
Triceps bar mash
Partner IR stretch
Pec lax ball
Wall squat with bands
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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