4.30.15 – WOD 


This will never be the case at CrownTown. Our coach’s practice what they preach and they all lead by example. #standards



Skill Warm-up:

15 minutes for Quality:

3 Kipping Ring Dips

6 Single Leg Burpees (3 each side) 

9 Narrow Squats 

6 Ring Push-ups

3 Cartwheels (each side) 

WOD: 25 minute Partner Relay of: 

3 Power Snatch, 115/75 pounds 

6 Overhead Squat, 115/75 pounds 

9 Toes to Bar 

12/10 Calorie Row

• Partner A does an entire round, then Partner B does

Warm down:

6 minutes of light cardio

3 x superset of:

15 Reverse Snow Angels (add small weights if possible)

30 second Bar Hang 



Run 800 meters w/ Medball

60 Hand Release Push-ups

40 Box Jumps

20 Burpees

40 Jumping Lunges 

60 Bench Dips 

Run 800 meters w/ Medball & KB 

Warm down:

Same as CrossFit 

Mobility WOD:

Group warm up

Plank-down dog-hip abduction 

Shoulder flexion

Posterior cuff release 

Pec kb release

Lax ball posterior cuff 

Lumbar decompression 

Hip anterior mobility 

Kb psoas release 

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

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