Thursday & Friday
CrossFit:
Warm-up: At a moderate pace:
1 minute of Rowing
1 minute of Double Unders
1 minute of 60′ Shuttle Jogs
1 minute of Jumping jacks
1 minute of Airdyne
Then, CrownTown foam roll sequence
Strength: EMOM in 12 minutes of:
Odd minutes = 1 Deadlift + 1 Clean Pull (High) + 1 Power Clean
Even minutes = 1 Power Clean + 2 Split Jerks
WOD: For time:
20 Calorie Row
30 Burpee plate jump
40 DB Snatch, alternating
50 Toes to Bar
60′ OH Walking Lunge Steps, 45/25
180′ Shuttle Run (60′ X 3)
*this WOD has a 20 minute time cap
BaseFit:
WOD: For time:
5 rounds of:
10 HR Push-ups
15 V-up Sit-ups
Immediately followed by:
4 rounds of:
10 KB Swings
20 Jumping Lunges
30 Jumping Jacks
Immediately followed by:
3 rounds of:
15 DB Tricep Extension
15 DB Bicep Curl (each arm)
15 Lateral Jump Over ballistic block
15 Medball Slams
*this WOD has a 30 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
MWOD: Thursday at 8:30am
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