Wednesday
CrossFit:
Warm-up: For Quality:
50 Jumping Jacks
40 Double Unders
30 Mountain Climbers
20 Scorpions with a :2 pause
10 Inch Worm to Cobras
Skill: EMOM for 10 minutes perform:
3 Touch & Go Cleans (Full) @ 60% of 1RM
WOD: 20 minute AMRAP of:
5 Power Clean, 145/100 pounds
10 Toes-to-Bar
15 Wall Balls, 20/14 pounds @ 10/9 foot target
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD: 4 rounds for Reps of:
Plate Burpees
Row (calories)
Dumbbell Push Press
Bent Over Row with empty barbell
*continuous running clock, with 1 minute at each station and a 1 minute rest after each round (FGB style)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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