4.23.15 – WOD 

  

5 athletes and 15 barbells only means one thing. “Linda” aka “The 3 Bars of Death” made an appearance at CrownTown last week. 

Thursday/Friday

CrossFit

Strength:

AMRAP in 12 minutes of:

15 second Hollow Hold 

15 second Chin Over Bar Hold 

15 second HS Hold (against wall)

15 second Top of Push-up position 

WOD:

With a 12 minute running clock:

100 Double Under buy-in

Then:

AMRAP in remaining time of:

10 Deadlifts, 135/95 pounds 

10 Hang Cleans, 135/95 pounds

10 Front Squats, 135/95 pounds 

10 Jerks, 135/95 pounds 

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

15 Reverse Snow Angels (add small weights, if possible)

15 GHDSU 

BaseFit

WOD:

10 rounds of:

30 seconds of Burpees

30 seconds of Rest 

30 Seconds of Dumbbell Thrusters 

30 seconds of Rest

Warm down:

Same as CrossFit 

Mobility WOD:

2 min right calf stretch 

Self ankle band snags

2 min left calf stretch

Self ankle band snags

IR shoulder with band

Lax ball pec

Triceps with band

Pigeon with band
Double lax ball lumbar release

Couch stretch

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