Monday

CrossFit:

A) At a steady pace, 21-15-9 reps of:

Row/Airdyne for Calories
Burpees

B) 3 X 10 with max weight of Close Grip OHS (thumbs touching)

C) 5 rounds for time of:

10 Push Press, 155/105 pounds
15 Box Jumps, 24/20 inch box

*this WOD has a 15 minute time cap

BaseFit:

WOD: 5 minute AMRAP of:

“Cindy”

Immediately followed by 1 round of:

Run 400 meters
30 Box Jumps
30 Wall Balls

Immediately followed by 1 round of:

Run 400 meters
21 KB Swings
12 Pull-ups

Immediately followed by:

50 Double Unders
50 ABMAT Sit-ups

*this WOD has a 30 minute time cap

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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