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THE WOLF DEN

010419

1/4/2019

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1st FLEX FRIDAY of the New Year!!!!!!

Warm Up:

-2 Rounds
  • 25 Donkey Kickbacks- Left Leg
  • 25 Fire Hydrants- Left Leg
  • 25 Donkey Kickbacks- Right Leg
  • 25 Fire Hydrants- Right Leg
  • 50 Hip Thrusters

WOD#1: Endurance.
-3 Rounds- FOR TIME
  • 12 Inchworms to Pushups
  • 12 Jumping Air Squats w/ DB
  • 12 DB Russian Deadlifts
  • 12 Db Thrusters


WOD#2: Strength.
-4 Rounds-FOR TIME
  • 10 Bar Facing Burpees
  • 8 Hang Power Cleans (75/45)
  • 6 Hang Power Snatches (75/45)
  • 4 Overhead Squats (75/45)
  • 2 Handstand Push ups


COOL DOWN: Core/Obliques.
10 Minute As Many Rounds As Possible
  • 40 Plank Side to Side
  • 20 Russian Twist- Left Side
  • 20 Russian Twist- Right Side
  • 40 Plank Knees to Elbow




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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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