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6

Dec 2016

Daily WOD

Wednesday December 7th

MOBILITY:
1:00 Lizard Each Side
1:00 Half Front Split Each Side
1:00 Puppy Dog Pose

WARM UP:
AMRAP 7 Minutes
100M Run
20 Mountain Climbers
8 Jumping Air Squats
2 Power Snatch - Empty Barbell
2 Snatch Balance - Empty Barbell
2 Hang Squat Snatch - Empty Barbell

STRENGTH:
10 Minutes to work up to your 70% for the complex:
1 Squat Snatch / 1 OHS / 1 Hang Squat Snatch / 1 OHS
then
EMOM x 7 Minutes:
1 Complex @ 70%

CONDITIONING:
AMRAP 10 Minutes:
4 Strict Handstand Push-ups
6 Power Snatches (115/75)
8 Box Jumps (24"/20")

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.