Monday
CrossFit:
Skill: Max Attempt of double Unders.
Warm up first to get rhythm.
Then go for it. If you reach more than 100, you’re done there.
*if you don’t have doubles, practice for 10 minutes
WOD: 2011 Open WOD #4
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90 pounds
10 Muscle ups
*make sure you face the bar, touch chest and thighs to ground, then jump over bar with both feet leaving the ground simultaneously. Full hip and leg extension is not required
BaseFit:
WOD: 3 rounds of:
Run 100 meters
10 Burpee Plate Jumps
Run 100 meters
20 Alternating DB Snatch
Run 100 meters
30 Jumping Jacks
Run 100 meters
40 OH Walking Lunge Steps, 45/25 pound plate
*30 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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