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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