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THE WOLF DEN

071718

7/17/2018

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Get your motivational wear HERE.....

Warm Up: Mobility Work. Get to a field, preferably a football field. Helps with the marked yards.
  • Side Lateral Shuffle ( 100 yds)
  • High Skip Jump ( 100 yds)
  • Back Pedal (100 yds)
  • Walking Lunges ( 100 yds)
  • Bear Crawl (50yds)-> Do 10 Air Squats-> Sprint (50 yds) 2x
  • Resistant Band Sprint (200 yds)


WOD#1: Full Body Bar movements
-BARBELL HELL​= 3-5 Rounds
  • 10 Deadlifts
  • 10 Push Ups on Bar
  • 10 Hang Clean
  • 10 Overhead Shoulder Press
  • 10 Bent Over Row


Cool Down: CORE/Lower Abdominals
-8 Min. Total
-40 secs ON/ 20 secs OFF
  • 6 inch Leg Lift Hold
  • Plank

-9 Min. Total
-40 secs ON/ 20 secs OFF
  • Plank Oblique Side to Side 
  • Lying Leg Lifts
  • Mountain Climbers- Knee touching opposite 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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