Monday

CrossFit:

Warm-up:

EMOM for 9 minutes:

Row 15/11 Calories
Airdyne 15/11 Calories
50 Double Unders

Skill: Every 2 minutes for 4 rounds:

1 Power Snatch + 2 Full Snatch @ 60% of 1RM Power Snatch

*complex style

Strength: Back Squat

60% x 8
65% x 6
70% x 6
70% x 6

WOD: 21-15-9 reps for time of:

Handstand Push-ups
Pistols, alternating
Kettlebell Swings, Red/Blue

*this WOD has a 12 minute time cap

BaseFit:

Warm-up: Jog 600 meters, then:

3 x NOT for time of:

10 Punter Kicks, both legs
10 Lateral Leg Swings, both legs
10 inch worm to cobras
10 High Knees
10 Butt Kickers
10 Worlds Greatest Stretch, (5 each side)
10 Lunges
10 Torso Twists

WOD: Partner 20 minute AMRAP of:

5 Burpees
10 Pull-ups
15 DB Hang Squat Cleans

*Partner runs 400 meters

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

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