Coach John taking BaseFit through a post WOD cool down of stretching
Wednesday
CrossFit:
Skill/warm-up: Biomechanics
WOD: For time:
Run 800 meters
5 rounds of:
10 Toes to Bar
20 KB Snatch, Blue/Pink
Then:
Run 800 meters
*20 minute time cap
Test: Find a 1RM Vertical Jump
BaseFit:
WOD: Partner WOD
5 rounds (each):
6 DB Snatch
8 Box Jumps
Immediately followed by:
10 minute AMRAP of:
5 Knees to Elbows
7 DB Push Press
Immediately followed by:
6 X 400 meter Run (3 each, alternating style)
*this entire workout is to be done while one partner works while the other rests.
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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