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THE WOLF DEN

111418

11/14/2018

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Warm Up:
-Resistance Band Stretch
-2 rounds ( Light weight dumbbells)
  • 21's
  • Skull Crushers


Then
  • 80 lunges with weight vest




WOD#1: Arms. Finish 3 rounds of each superset and then move onto the next superset. Try and go heavy a little heavier than usual, but not too heavy. Try and aim to do a minimum of 12 reps.
3x/12-15 reps
  • BB Curl
  • BB Close Grip Chest Press

  • Seated DB Hammer Curls
  • Standing Tricep Extensions w/ plate

  • Ring Curls
  • Ring Push Ups


COOL DOWN: Abs/Core.
-5 Rounds/20 reps
  • Plank Jacks
  • Plank Knee to Elbow
  • Lying Leg Lifts with med ball
  • V-Sits with med ball

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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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