Wednesday
CrossFit:
Skills: 3 X 12 for QUALITY of:
Squat Therapy
Barbell Good Mornings
Then do 3 X 6 of:
Strict Pull-ups
Heels to heaven
Then do 3 X 3 of:
Strict Toes to Bar
Box Jump Overs (do not touch top of box), 30/24 inch box
Power: grab a partner and do alternating Banded sprints across gym floor, Green/Blue
WOD: For time:
30 Handstand Push-ups
60 Chest to Bar Pull-ups
90 KB Swings, Blue/Pink
*this WOD has a 20 minute time cap
BaseFit:
Buy-in 50 Double Unders
WOD: 7 minute AMRAP of:
10 Push-ups
25 Air Squats
Immediately followed by a 7 minute AMRAP of:
5 Pull-ups
15 ABMAT Sit-ups
Immediately followed by a 7 minute AMRAP of:
10 KB Swings
10 Squat Thrust
Buy-out 50 Double Unders
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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