Husband and wife, workout partners, Joe & Cammi Merriam

Wednesday

CrossFit:

Warm-up: 3 rounds for Quality of:

15 Hard Pulls on Rower, 10 damper
14 One Legged Barbell Bridge from floor (7 each leg), 45/33 pounds
13 Lower Ab Foam Roll Drill w/ band
12 Worlds Greatest Stretch (6 each side)

Skill: Every 2 minutes for 4 rounds:

1 Power Snatch + 1 Snatch (Full) @ 80% of 1RM Power Snatch

*complex style

WOD: 5 rounds for time of:

10 Power Cleans, 155/105 pounds
2 Rope Climbs, 15′
KB Farmer Carry to parking lot entrance and back to your station

*15 min time cap

BaseFit:

WOD: For time:

Run 400 meters
40 Pull-ups
Run 400 meters
100 Walking Lunge Steps
Run 400 meters
100 ABMAT SU
Run 400 meters
100 Supermen
Run 400 meters
40 Ring or Bench Dips
Run 400 meters
100 Grasshoppers (1 count)

*30 min cap

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

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