8.20.15 – WOD 

  
Athlete: Warren B. after 7 months in the CrownTown system. 

Thursday/Friday

CrossFit

Gymnastics:

Flow for 15 minutes:

5 Wall Facing Handstand Push-ups (Back to wall, kneel down, use an ABMAT and fall forward to a headstand, then kip up and use wall as needed finishing in a hollow position) 

5 Strict Chin ups, weighted 

10 Heels to Heaven roll into Stand up

15 Double Unders

WOD:

AMRAP in 15 minutes of:

1 Snatch Complex = 3 Snatch Grip Deadlift + 3 Hang Power Snatch + 3 Overhead Squat, 115/75 pounds

10 Toes to Bar 

15 Box Jump Overs, 24″/20″

Optional Accesory Work:

For time:

10 Dips

10 Push-ups

10 V-ups

10 Strict Toes to Bar 

Rest 90 seconds and repeat for a total of 2 rounds 

BaseFit

WOD:

10 rounds for time of:

10 Wall Balls 

10 Push-ups

100 meter Run

10 Jumping Jacks

10 Mountain Climbers

100 meter Run

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

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