170615

https://www.instagram.com/p/BVLvUDlD5oQW62FVd_8_tawOoVm1CQHrLJ-Qgg0/?tagged=crossfitcrowntown

THURSDAY

WOD

“Blast Off”
3 rounds for time of:
50 Double Unders
400 meter Run
30 Wall Balls, 20/14
20 Deadlifts, 225/155
10 Bar Muscle-ups

STRENGTH

BENCH PRESS 4 X 8

BODYBUILDING

A. 3 x 15 Banded Push-ups
B. 5 x 5 Barbell Rows
C. 50 Skull Crushers w/ empty barbell

BASEFIT

WOD

“Total Recall”
20 minute AMRAP of:
400 meter Run
15 Box Jump Overs, 24/20
15 Dumbbell Push Press, 50/35

SHRED

WOD

“Cardio Balls”
2 rounds of:
5 minutes of Rowing
5 minutes of Biking
5 minutes of Basic Jump Roping
5 minutes of Skiing
5 minutes of Jogging
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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