Thursday & Friday

CrossFit:

Warm-up: 5 minute AMRAP of:

5 Heavy Wall Balls
5 Heavy Russian KB Swings
5 Toes to Bar (strict if possible)

Strength: OHS 5-5-5+ @ 60/70/80 percent of your 1RM, then 3 X tempo OHS of :10 to decend, :10 at rock bottom, then explode up (rest between tempo reps). Use 70-80% of 1RM for these tempo sets

WOD: For time:

Run 600 meters
10 Burpees
30 Deadlift, 155/105 pounds
10 Burpees
30 Hang Power Clean, 155/105
10 Burpees
30 Shoulder to Overhead, 155/105
10 Burpees
Run 600 meters

*This WOD has a 20 minute time cap

BaseFit:

Warm-up: Jog CrownTown Mile, then CFCT Foam Roll Sequence

WOD: 20 minutes to get as far as possible with the following sequence:

2 Pull-ups
2 Jumping Lunges
2 V-ups
4 Pull-ups
4 Jumping Lunges
4 V-ups
6 Pull-ups
6 Jumping Lunges
6 V-ups
8
8
8
Etc

MWOD: 8:30am Thursday

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

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