Coach Merisa and her teammate, Lindsey Valenzuela, took 1st place at Guns N’ Hoses competition last weekend. #Team CrownTown
Monday
CrossFit
Strength:
Build to a 5RM Back Squat, then perform an additional set of 5 reps at 30 pounds less
WOD:
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
BaseFit
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
© copyright Powered By WW, LLC 2015