Wednesday

CrossFit:

Warm-up: 3 rounds for Quality of:

200 meter Jog
12 Core stabilizers (plank variation) w/ 2 sec pause
10 Scapula Retractions
10 Plough to Sit-n-reach

Mobility prep: Partner Front Rack stretch

Skill: Every 2 minutes for 5 rounds:

3 Position Clean (Floor/Above Knee/Hi-Hang)

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

*complex style, all full squat cleans

Strength: 10 minutes to build up to a 3RM Front Squat

*legs and front rack will be warmed up from Skill. Build up quickly

WOD: 3 rounds for time and reps of:

400 meter Run
Max rep Pull-ups

*this WOD has a 10 minute time cap
**score is time and total amount of pull-ups

BaseFit:

WOD: 30 minute running clock:

5 minutes to Run 800 meters
Max KB Swings

5 minutes to Run 800 meters
Max KB Goblet Squats

5 minutes to Run 800 meters
Max Push-ups

5 minutes to Run 600 meters
Max KB Swings

5 minutes to Run 600 meters
Max KB Goblet Squat

5 minutes to Run 600 meters
Max Push-ups

*score is total amount of reps achieved

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

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