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17

Jan 2017

Daily WOD

Wednesday January 18th

CrossFit Class

Warm Up:
EMOM 9, Alternating Between:
1. 100M Run + AMRAP Air Squats
2. 10 Alternating DB Snatches + 10 Push-ups
3. 20 Mountain Clumbers + 12 Jumping Jacks
Then:
1:00 Lizard Each Side
1:00 Pigeon Each Side
1:00 Puppy Dog

W.O.D.
CrossFit Games Open 15.3
AMRAP in 14:00
7 Ring Muscle-ups
50 Wallballs (20/14) (10ft/9ft)
100 Double Unders

FitRX Class

Warm Up:
2 min Psoas Stretch
400m run followed by:
2 Rounds
Arm circles forward and back
50’ walking lunge
50’ high knees
50’ butt kickers

WOD
5 Rounds / 5 movements :40/:20 (work to rest)
rest 1 min between rounds
:40 AirDyne Bike
:40 Bicycle Crunch
:40 Jump Rope
:40 Plank Hold
:40 Rowing

8 TIPS TO LOSE BODY FAT AND FEEL BETTER!

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So What Is CrossFit?

At CrossFit Crown City you will not find the typical “globo gym” equipment. You will find pull-up bars, kettlebells, barbells, medicine balls and open space for squatting, running, jumping, climbing, lifting and throwing.