Monday
CrossFit:
WOD: 5 rounds for time of:
30 Double Unders
20 Wall Balls, 20/14 pounds @ 10/9 foot target
10 Ring Dips (must muscle-up for Rx)
*this WOD has a 12 minute time cap
Strength: Deadlift 5-4-3-2-1
BaseFit:
WOD: 21-18-15-12-9-6-3 reps for time of:
Kettlebell Swings, Blue/Pink
HR Push-ups
Box Jumps, 24/20 inch box
*this WOD has a 20 minute time cap
**once the clock hits 20 minutes, you start a 5 minute AMRAP of:
10 Supermen
10 Sit-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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