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3

May 2017

Daily WOD

Wednesday May 3rd

Warm Up:
3 Rounds:
50 Jumping Jacks
50ft High Knees
50ft Butt Kickers
25ft Side Lunges
5 Inch Worms w/ Push Up

Breathing:
"Fantastic Four"
Teams of 4:
25:00 Clock:
Station 1: Run 200M
Station 2: Kettlebell Swings (44/26)
Station 3: Double Unders
Station 4: Shoulder to Overhead (75/55)
*Score is total Reps for stations 2,3,4 combined + total distance ran.

*Each partner will start on a station, when the partner on the run returns from the 200M everyone will rotate stations in order.
1 to 2, 2 to 3 etc. Keep a running total of reps for each movement and tell your partner taking over your station how many reps your team is currently on. Use whiteboards if needed.

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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.