4.20.15 – WOD 


Coach Merisa and her teammate, Lindsey Valenzuela, took 1st place at Guns N’ Hoses competition last weekend. #Team CrownTown 




Build to a 5RM Back Squat, then perform an additional set of 5 reps at 30 pounds less 


1-2-3-4-5 reps of:

Rope Climbs 

10-8-6-4-2 reps of:

Front Squats, 155/105 pounds 

4-8-12-16-20 reps of:

Box Jump Overs, 24″/20″

Warm down:

6 minutes of light cardio (you choose)

3 x superset of:

15 Plate Sit-ups

20 Russian Twists w/ Plate

1 minute Plank Hold 


4 rounds of:

5 minutes ON/2:30 minutes OFF of:

1 minute Wall Balls

1 minute Kettlebell Swings 

1 minute HR Push-ups

1 minute Toes to Bar 

1 minute Cossack Squats 

Warm down:

Same as CrossFit 

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

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