160629

Coach Ian (@theianmurphy) doing his standard ice breaking method pre-WOD explanation. 

Hearing the workout explanation helps you understand the objective for the day. Coach GG says it best in his quote: “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” #CrossFit #CrownTown

WEDNESDAY

STRENGTH

160629STRENGTH
Back Squat, 2 x 5 @ 80% of Monday’s weight (recovery day)

WOD

160629WOD
AMRAP in 12 minutes of:
5 Sumo Deadlift High Pull, 95/65
7 Push Press, 95/65
9 Front Squat, 95/65
20 Double Unders

ACCESSORY WORK

A. EMOM x 5 of 4-8 SHSPU
B. EMOM x 5 of 6-10 Kipping HSPU
C. EMOM x 5 of 1 Legless Rope Climb

BASEFIT

WOD

160629BF
10 minute AMRAP of:
5 Pull-ups
10 Russian KBS
15 A-Squats

-rest 5 minutes

Repeat

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

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