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THE WOLF DEN

012819

1/28/2019

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MONDAY.....Let's sweat.

Warm Up:
-Stretch
-Push Up Challenge (1 minute of Push Ups)
-5 min. Row


WOD#1: Endurance
21-15-9     FOR TIME
  • Deadlift (155/115)
  • V-Sit Up
  • Goblet Squat (35/25)



WOD#2: Conditioning
"Top Gun"
FOR TIME

*****4 Burpees to start and at the top of each minute*****
  • 20 Thrusters (95/75)
  • 20 Sumo Deadlift High Pull (95/75)
  • 20 Push Jerks (95/75)
  • 20 Overhead Squat (95/75)
  • Front Squat (95/75)


COOL DOWN: Cardio
TABATA
(20 seconds On/ 10 seconds OFF)
  • Jump Rope
  • Rope Slams


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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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