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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