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THE WOLF DEN

100119

10/1/2019

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​Tuesday 

Warm Up:
-PVC Stretch
  • Pass throughs
  • Around the world
  • Good Mornings
  • Shoulder/Arm Stretch
  • Front to Back Kicks (right and left)
  • Side to side kicks (right and left)

-2 Rounds
  • 10 Box Step ups
  • 10 Air Squats


WOD#1: Endurance. Task Priority WOD. With a running clock, first complete the buy in ( you only do this once). When Deadlifts are completed, do 7 rounds of 30 Abmat Situps, 20 KB Swings, and 10 push ups. After 7 rounds, record your time.
FOR TIME
7 RDS

Buy-In
  • 35 Deadlifts (115/95)

THEN
  • 30 Abmat Situps
  • 20 KettleBell Swings (35#/25#)
  • 10 Push Ups



COOL DOWN: Core Strength.
3 rounds
  • 45secs PLank Hold
  • 15secs Rest
  • 45secs Hollow Hold
  • 15secs Rest

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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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