Wednesday

CrossFit:

WOD: “Cindy XXX”

Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Cool down: Practice L-sits from the floor for 10 minutes. See how much time you can spend in the “L” position during the 10 minutes

BaseFit:

Warm-up: Jog 400m, CFCT Foam Roll Sequence, 3 X 12 of: Punter kicks, Torso Twists, Duck Walk Steps

WOD: 5 rounds for REPS of:

1 minute max Medball Cleans
1 minute max DB Push Press
1 minute max Burpee Lateral Jump over PVC
Walk a brisk 200 meters for Active Recovery (when everyone is back at their station the next round will begin

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

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