Thursday & Friday
CrossFit:
A) Tabata Air Squats
*lowest number of reps in any given of the 8 rounds is your score
B) 5 rounds for load and skill of:
5 Bench Press, heavy
5 Muscle-ups
C) For time: Run 1 mile while carrying a 45/25 pound plate
BaseFit:
Warm-up: Not for time:
Jog 400 meters
Roll out
20 lunge steps
30 jumping jacks
40 double unders
WOD: partner up for Reps:
30 minutes total, 1 minute ON, 1 minute OFF:
Minutes 1-6 Row (Calories)
Minutes 7-12 Burpees
Minutes 13-18 Pull-ups
Minutes 19-24 Dumbbell step ups, 24/20 inch box
Minutes 25-30 Toes to bar
MWOD: 8:30am Thursday
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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