Monday

CrossFit:

WOD: “The Chief”

5 rounds of:

3 minute AMRAP of:

3 Power Clean, 145/100 pounds
6 Hand Release Push-ups
9 Air Squats

1 minute rest between each 3 minute AMRAP

Cool down: 3 rounds NOT for time of:

1 Legless Rope Climb
12 Foam Roll Lower Ab Drill
Pancake Splits for 1 minute holding onto Pull-up Rig to intensify stretch

BaseFit:

WOD: Partner WOD:

20 minute AMRAP of:

20 Partner Pull-ups
20 Partner Wall Balls
200 meter Partner Carry (switch halfway)

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

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