Wednesday

CrossFit:

Warm-up: EMOM for 7 minutes

3 Strict Chest to Bar Pull-ups
5 Strict Ring Dips, as deep as possible
7 Wall Balls

WOD: With a partner, 5 rounds each for time of:

10 Dumbbell Deadlifts, heavy
10 One Legged Box Jumps, 12/9 inch Ballistic Block (5 each leg, alternating)
3 Wall Climbs
15 Calorie Airdyne/Row sprint
– rest the amount of time it takes partner to complete

BaseFit:

WOD: Partner WOD for time:

150 Partner Wall Balls
150 Kettlebell Swings
150 Box Jumps
150 ABMAT SU

*this WOD has a 35 minute time cap

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

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