Wednesday

CrossFit:

Warm-up: EMOM for 10 minutes:

Odd mins = 10 Burpees w/ jump and touch 6″ above reach

Even mins = 12/9 Calorie Airdyne Sprint

WOD: “Fran”

21-15-9 reps for time of:

Thrusters, 95/65 pounds
Pull-ups

*10 minute time cap

Strength: 12 minutes to build up to a heavy Hang Power Clean

BaseFit:

WOD: With a team of 3 for time:

6 X 200 meter Relay Run

Immediately followed by:

200 Air Squats
150 Jumping Lunges
100 Toes Thru Rings
50 Clapping Push-ups
100 ABMATSU
150 Mountain Climbers
200 Jumping Jacks

6 X 200 meter Relay Run

*1 person working at a time, 30 minute time cap

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

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