Coach Sarah doing her thing with On-ramp class.
Wednesday
CrossFit:
Strength: 10 minutes to build up to a heavy Split Jerk
WOD: For time:
Run 400m
25 Power Clean
Run 400m
25 Push Press
Run 400m
25 Deadlifts
Run 400
25 Back Squats
Barbell is 115/75 for all movements
*this WOD has a 16 minute time cap
BaseFit: Set a 45 minute running clock:
First 15 minutes:
Jog 1 mile, roll out and stretch with remaining time
Next 15 minutes with a Partner for time:
3 rounds of:
50 Wall Balls
35 Pull-ups
20 Mountain Climbers, 2 count
*one person works at a time
Final 15 minutes with a Partner for time:
3 rounds of:
50 Medball Cleans
35 DB Snatch, Alternating
20 Toes to Bar
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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