Wednesday
CrossFit:
Warm-up: 4 rounds for Quality of:
2 Strict HSPU, Deficit if possible
4 Strict Ring Dips, weighted if possible
6 Strict Pull-ups, weighted if possible
8 meter HS Walk (roughly 25 feet)
Strength: 5 rounds for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*complex style, must be unbroken, rest as needed between sets
WOD: For time:
42-36-30-24-18-12-6 reps of:
ABMAT Sit-ups
Supermen
21-18-15-12-9-6-3 reps of:
OHS, 135/95 pounds
*15 minute time cap
Scale weight to finish WOD, if needed
BaseFit:
WOD: Partner 20 minute AMRAP of:
5 Dumbbell Clean & Press (no dip and drive on the overhead, must be a strict press)
10 Burpees
*Partner runs a 200 meter
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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