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THE WOLF DEN

110518

11/5/2018

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Warm Up:
-TABATA(3 Rounds- 30 secs ON/15 secs REST)
  • Jump Rope
  • Alternating Split Jump Lunges


WOD#1: Endurance
Ladder (Down and up) FOR TIME
  • 10 Burpees
  • 20 Sumo Deadlift (135/115)
  • 30 Alternating Single Arm Snatches (30/20)
  • 40 KB Swings
  • 40 KB Swings
  • 30 Alternating Single Arm Snatches (30/20)
  • 20 Sumo Deadlift (135/115)
  • 10 Burpees



Cool Down:
4 Rounds
  • 30 secs Side Plank hold (left)
  • 20 Seated In and Outs w/ Resistance Band
  • 30 secs Side Plank Hold (Right)
  • 20 V-Sit Ups w/ 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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