Monday

CrossFit:

Warm-up: EMOM for 10 minutes:

Odd minutes = 12 Burpees

Even minutes = 14/10 Calories on Rower or Airdyne

WOD: 5 rounds of a 3 minute AMRAP with 1 minute of rest after each round of:

5 Russian Swings

5 KB Front Squats

5 KB Push Press

*must alternate arms after eat set. 15 reps = 1 full round

**pick up where you left off after each rest period

***score is total rounds + reps completed in all 5 rounds

****Blue/Pink is Rx

BaseFit:

WOD: With a partner:

5 rounds each, alternating of:

10 Pull-ups

Immediately into 5 rounds each, alternating of:

10 Wall Balls

Immediately into 5 rounds each, alternating of:

10 DB Snatch, alternating

Immediately into 5 rounds each, alternating of:

10 Push-ups

In remaining time:

Max Calories on Airdyne, alternate every 10 calories

*25 minute time cap

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

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