Thursday & Friday
CrossFit:
Warm-up: 7 min AMRAP of:
7 Burpee jump & touch 6″
7 L-Pull-ups
7 45/33 pound Thruster
*steady WARM UP pace
Strength: RDL 4-4-4-4-4-4
WOD: 15-12-9-12-15 reps for time of:
Lateral Hurdles, 24/20 inches
Toes to Bar
Overhead Squat, 95/65 pounds
BaseFit:
WOD: Teams of 3 for time:
3,000 meters of Rowing
200 Wall Balls
100 KB Swings
200 meter Farmers Carry (all 3 teammates w/ a KB in each hand, Red/Blue)
300 Russian Twist w/ Medball
*one person works at a time except Farmers Carry
**35 minute time cap
MWOD: Thursday @ 8:30am
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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