5.21.15 – WOD 

 Team CrownTown from left to right, Ian M., Merisa D., Wayne W., Rose P., Melissa M. and Joe D. This crew has been training together all year in preparation for this weekend at the California Super Regional. They’re competing against the top 30 teams from California and their goal is to finish top 5, which will qualify them for the CrossFit Games. This Friday through Sunday between 9am-12pm at Del Mar Fairgrounds is the event. You can get a general admission ticket at the door, or you can watch it live online via YouTube go to http://www.games.crossfit.com
Thanks to all who supported with the Team CrownTown powered by Live Sore shirts. 




15-20 minutes for Quality:

5 Narrow Grip Push-ups 

10 second L-sit 

3 Supine Ring Rows (2 second pause at top, 2 second decent) 

10 second HS Hold 

10 Cossack Squats


4 rounds, each for time, of:

21 Calorie Row 

15 Pull-ups

9 Push Press, 135/95 pounds 

Rest 2 minutes between rounds

• score is total time after finishing the 5th round including the rest periods 

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

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