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

Thursday/Friday

CrossFit

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 

BaseFit

WOD: 

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