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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