Monday
CrossFit:
WOD: 3 Rounds for max points of:
2 Min Row (calories)
Rest 1 Min
2 Min Airdyne (calories)
Rest 1 Min
2 Min Burpees with jump and touch 12″ above max standing reach
Rest 1 min
Strength: Build up to a 1RM of the following complex:
1 Hang Squat Snatch
1 Snatch Balance
1 Full Snatch
BaseFit:
WOD: Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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