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THE WOLF DEN

072318

7/23/2018

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#MondayMotivation








Warm Up: #MobilityMonday
-On a football field
  • 50 yd stretch
  • 100 yd Back Pedal
  • 100 yd Side Shuffle
  • 100 High Skip Jump

Sprint every 10 yds and do these movements at 10,20,30,40, 50. Start at goal line.
  • at 10 yds, do 10 burpees
  • at 20 yds, do 20 pushups
  • at 30 yds, do 30 Air Squats
  • at 40 yds, do 40 Mountain Climbers
  • at 50 yds, do 50 Jumping Jacks

***For Fun***
  • Suicides :)

WOD#1:   Lower Body. For Time.
-21-15-9
  • Calorie Row
  • Russian Deadlift (DB- 35/25)​
  • Back Squats (BB- 95/65)
  • Wall Balls (20/10)

COOL DOWN: ABS/CORE
-For Time(Ladder workout.....Down and Up)
  • 25 Crunches- Partner holding ankles
  • 20 Med. Ball Toss- 10 Toss Left/10 Toss Right
  • 15 Lying leg Lifts- Holding partner ankles, throwing legs
  • 10 V-Sit Up Tossing Med. Ball- Sit ups throwing med ball to partner.

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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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