4.22.15 – WOD 

   Xendurance will be in house all day Wednesday serving CrownTown’s members free protein (Xecute). Don’t miss out!

Wednesday

CrossFit 

Strength:

1 Push Press + 1 Push Jerk + 1 Split Jerk (week 4) 

• start at 60% of your 1RM Clean & Jerk, then, add 10 pounds each week 

WOD:

For time:

300 meter Run 

30 Kettlebell Swings, Red/Green

30 Walking Lunge Steps w/ KB

30 Pull-ups

200 meter Run

20 Kettlebell Swings, Red/Green

20 Walking Lunge Steps w/ KB

20 Pull-ups

100 meter Run 

10 KBS

10 WLS

10 PU

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

10 Heels to Heaven w/ 5 second decent

10 Supermen w/ 2 second pause 

BaseFit

WOD:

3 rounds of:

3 minutes of Rowing (Hard)

1 minute of Rowing (moderate)

1 minute of Rowing (easy)

1 minute of Rest 

Immediately into:

10 minute AMRAP of:

5 Pull-ups

10 Push-ups

15 Jumping Jacks

200 meter Run 

Warm down:

Same as CrossFit 

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

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