Athlete: Jamie Morabito

Wednesday

CrossFit:

Warm-up: 7 minute AMRAP (70-80% effort) of:

Burpee Broad Jump 60′
6 Strict Toes to Bar
12 Russian KB Swings (take off rack, perform swings unbroken, put KB back on rack —> do not let KB touch ground)
Bear Crawl 60′

Strength: Thrusters 5-4-3-2-1

*climbing weight

WOD: “Karabel”

10 rounds for time of:

3 Snatch, 135/95 pounds
15 Wall Balls, 20/14 pound ball @ 10/9 foot target

*time cap 18 minutes

BaseFit:

Warm-up:

3 rounds of:

50 Double Unders
200 meter Jog

WOD: “Double Tabata”

:40 on :20 off x 4 rounds for each movement:

Burpee
DB Snatch
Frog Squat
Jumping Lunge

*2 minute rest between movements

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

© copyright Powered By WW, LLC 2014