Track workout and “Bring a Friend Day” at SHS last Saturday. Great turnout.
Monday
CrossFit:
Warm-up: 3 rounds for Quality/Mobility of:
Duck Walk 60′, switch to backwards at 30′
6 Scapula retractions w/ 3 second pause
1 Skin the Cat on Bar w/ 10 sec pause at bottom
20 Cossack Squats (10 each side)
Cartwheel 60′, switch sides at 30′
Skill: Every 2 minutes x 5
Snatch (Full)
70/75/80/85/90
WOD: For time:
30-25-20-15-10 of Air Squat
20-16-12-8-4 of DB Snatch, alternating (heavy)
10-8-6-4-2 of Muscle-ups
(Round 1 = 30 Air Squats, 20 DB Snatch, 10 Muscle-ups, then, Round 2 = 25 AS, 20 DB, 8 MU…)
*20 min time cap
**Muscle-up modification = 1 Strict C2B + 1 Strict Ring Dip per 1 MU
BaseFit:
WOD: Teams of 3 do a 25 minute AMRAP of:
400 meter Run
500 meter Row
20 Burpees
*switch when all partners are completed with their station
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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