Wednesday

CrossFit:

Warm-up: EMOM for 10 minutes

Odd minutes = 10 Medball Cleans, with remaining time do PVC Pass Thrus

Even minutes = 20 Grasshoppers, one count (emphasize stretch)

Strength: 7 sets including warm-up sets of the following complex:

•Hip Bang High Pull from Hang
•Hang Muscle Snatch
•Klokov Press
•Overhead Squat Down
•Snatch Grip Sots Press
•Overhead Squat Up

WOD: 5 rounds for time of:

7 Squat Cleans, 135/95 pounds
14 Kettlebell Swings, Blue/Pink

*this WOD has a 15 minute time cap

BaseFit:

WOD: Teams of 2 for time:

100 Double Unders
30 Clappers
80 Pull-ups
30 Windshield Wipers from floor
60 DB Front Squats
30 ABMAT SU
40 DB Push Press
30 Toes to Bar
20 DB Man Makers
30 Heels to Heaven

*this WOD has a 30 minute time cap and only one person working at a time

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

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