First week of the CrownTown Barbell Club and it’s off to a great start.
Thursday/Friday
CrossFit
SMART Goal Work:
EMOM X 10 of:
Odd minutes = SMART Goal #1
Even minutes = SMART Goal #2
Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols
WOD:
30 rounds for time of:
5 Burpees
1 Muscle-up*
• WOD courtesy of CrossFit Linchpin
* modification for Muscle-ups = 1 Strict CTB Pull-up + 2 Ring Dips
Optional Accessory Work:
NOT for time of:
100 Strict Press, 45/33
• every time you break perform a 30 second Plank
BaseFit
WOD:
6 rounds for time of:
Run 200 meters
20 Walking Lunge Steps
20 Push-ups
10 Toes to Bar
10 A-Squats
Mobility WOD:
Row coaches warm up
Upper trap release
Forearm stretch and grind
Median nerve mobilization
Shoulder *4 with band
Ankle floss with box
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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