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THE WOLF DEN

110918

11/9/2018

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Happy FLEX FRIDAY!!!!!


Warm Up: Cardio/Upper Body
-Run 1 Mile

-Arm Blaster = 21-15-9
  • Ring Curls
  • Pendalay Row
  • Ring Tricep Extension

WOD#1:POWER
-10 Rounds FOR TIME
  • 3 Power Cleans (135/95)
  • 2 Push Jerks (135/95)
  • 1 Split Jerk (135/95)
  • 5 Ring Dips



COOL DOWN: Core.
2-3 Rounds
45 s ON/ 15 second REST
  • Plank Jack
  • Mountain Climbers
  • Crucifix
  • Flutter Kicks
  • Heel Touch
  • Opposite Knee to Elbow Plank
  • Bicycles
  • Russian Twist

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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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