Monday

CrossFit:

Skill: Every 2 minutes for 5 rounds:

1 Power Snatch + 2 Snatch (Full squat)

Rounds 1-2 @ 65%
Rounds 3-5 @ 70%

WOD: “Fight Gone Bad”

3 rounds for total reps of:

1 minute Wall Balls, 20/14 pounds @ 10/9 foot target
1 minute Sumo Deadlift High Pull, 75/55 pounds
1 minute Box Jumps, 20 inch box
1 minute Push Press, 75/55 pounds
1 minute Row (calories)
1 minute Rest

BaseFit:

WOD: Partner WOD:

Run 200 meters (each)
Run 400 meters (each)
Run 600 meters (each)

Then 10 rounds (5 rounds each) of:

10 Pull-ups
15 Push-ups
20 Air Squats

Then;

Run 200 meters (each)
Run 400 meters (each)
Run 600 meters (each)

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

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