Suns out guns out for Nadine P. and Sonia J.

Wednesday

CrossFit:

Warm-up: 1/2 Tabata of the following 4 stations:

1) Chin over bar hold
2) Push-up position 2-3 inches from floor
3) Active Lunge, left leg
4) Active Lunge, right leg

*all stations are static holds

Skill: Every 2 minutes for 5 rounds:

1 Power Clean + 2 Cleans (Full squat)

Rounds 1-2 @ 70%
Rounds 3-5 @ 75%

* complex style

WOD: In front of a clock set for 12 minutes:

4 minutes of 6 Deadlift (255/175) + 6 Handstand Push-ups
4 minutes of Rowing, calories
4 minutes of 5 Deadlift (255/175) + 5 Handstand Push-ups

BaseFit:

WOD: Teams of 2 have 30 minutes to score 1000 points as fast as possible. One partner works at a time, while other partner sits at the bottom of their squat. Partners must meet before the clock starts and design their WOD based on the strategy they choose to employ.

Air Squat = 1 point
Push-up = 2 points
Pull-up = 3 points
Rope Climb = 5 points
KB Swing = 2 points

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

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