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THE WOLF DEN

091318

9/13/2018

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THURSDAY!!!!!!

Warm Up:
-10 min. Stretch
-10 min Yoga Pose

-45 secs. ON/15 secs. OFF= 10 mins. total
  • Jump Rope
  • Air Squats

WOD#1: Full body HIIT. Using your bodyweight, these movements focus on your upper body. When you complete the 21-15-9, move to the lower ab movement circuit 15-10-5 and then finish with a Hanging L-sit hold for 1 minute total. Every time you break the hold, add more time or stop your watch. Do the hold for 1 minute TOTALLLL.....
 
-21-15-9 FOR TIME
  • In and Outs
  • Box Jumps
  • Pull Ups

-THEN-
-15-10-5
  • Hanging Leg Raise
  • Lying Leg Lifts


-THEN
-1 minute TOTAL
  • Hanging L-Sit Hold


COOL DOWN: Obliques and abs. Try to go unbroken. 
-4 Rounds/20 Reps
  • Russian Twists w/ Plate
  • V-Sit Up (Jackknife) w/ Plate

-THEN-
-1 minute TOTAL
  • Boat Hold w/ plate.



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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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