***Preorder Sale*** “Date Night Weight Night” 2016 Open shirt special design!
Fresh women’s mint colored Tri-blend tanks $19.99 pre sale price only
Fresh men’s white tee w/ mint colored logos for $19.99 pre sale price only
Deadline to order is Thursday, 2/25 by close of business
Email ww@crossfitcrowntown.com with order request or ask a Coach next time you’re at the gym
#CrossFit #2016Open #CFCT #CrownTown #DateNightWeightNight
Thursday/Friday
CrossFit
SMART Goal Work:
EMOM X 10 of:
Odds = 12 Windshield Wipers
Evens = SMART Goal work
WOD:
For time:
100 Double Unders
50 ABMAT SU
25 Deadlifts, 135/95
80 Double Unders
40 ABMAT SU
20 Deadlifts, 185/115
60 Double Unders
30 ABMAT SU
15 Deadlifts, 225/155
40 Double Unders
20 ABMAT SU
10 Deadlifts, 275/185
20 Double Unders
10 ABMAT SU
5 Deadlifts, 315/225
Optional Accessory Work:
BaseFit
WOD:
Teams of 3 for time:
300 Air Squats
200 Push-ups
100 Pull-ups
200 Knee Tucks on Rower
300/200 Calorie Row
MWOD:
Warm up: walk 200m or jog 200m
Foam roll Crowntown low back series
med ball plate t/s
hip flexor twist stretch
lax trigger point t/s with weight
Hip opener with band/plate.
Ankle band/plate.
Froggy stretch
Press ups/cobra
Partner forearm remainder of time
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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