We don’t have leg day. We train our entire bodies every day. This is why you don’t see any top level CrossFit athletes with disproportioned bodies. Our body was made to move as one unit, naturally and athletically. We chase performance and progress and the by product of that is you look like an athlete; fit, lean and strong, aka, you look good naked. You’re welcome.

Monday

CrossFit:

Warm-up:

2 rounds for Quality of:

10 Bar Facing Burpees
10 Dead Bugs w/ 2 second pause holding a 5 pound plate in each hand
10 Strict Handstand Push-ups
10 Bulgarian Split Squats (each leg), hold PVC OH

Skill: Every 2 minutes for 5 rounds:

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

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

*complex style, all Full Squat Snatches

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

Sumo Deadlift High Pull, 95/65 pounds
Overhead Squats, 95/65 pounds

*this WOD has a 12 minute time cap

BaseFit:

WOD: Partner chipper for time:

100 Partner Wall Balls
80 Alternating Box Jumps
60 Partner Pull-ups
40 Alternating Burpee Box Jumps w/o the push up (like Squat Thrust)
20 Wall Climbs
1 Mile Run

*this WOD has a 30 minute time cap

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

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