Thursday & Friday

CrossFit:

Warm-up: 200 meter Run

100 single Unders

50 jumping jacks

25 GHDSU

12 One legged Bridge ups with :3 pause at top (12 each side)

6 Triple Unders

Mobility prep:

2 minutes in bottom of OHS with close grip on PVC and partner puts knee in back

Then

2 minutes in Klokov stretch for Clean rack

Strength: Front Squat 4-4-4-4, heavy as possible

*after every set of Front Squats, rest 1-2 minutes and perform one set of 4 reps of Strict Press, also heavy as possible

WOD: “Grace”

30 Clean & Jerks for time, 135/95 pounds

BaseFit:

WOD: 4 rounds for time of:

Run .3 miles around building on corner of Old Temescal/Compton (stay on sidewalk and go through back parking lot)
40 Air Squats
10 Clappers

*this WOD has a 25 minute time cap

Cool down: 2 minutes of max Double Unders, rest 2 minutes, repeat

Mobility: 8:30am Thursday morning

MWOD:

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

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