Early morning crew working on their grip strength with some heavy farmers carries.

Wednesday

CrossFit:

Warm-up: 3 rounds for Quality of:

200 meter Jog
6 Strict Toes to Bar
5 Strict Handstand Push-ups
10 Barbell Bridges, 45/33 from floor
1 minute of Mobility (Rd 1 = Overhead, Rd 2 = Squat, Rd 3 = Front Rack —> use posters)

Strength: EMOM x 10 minutes:

2 Touch & Go Deadlifts, (same load for all ten sets —> build up quickly, then decide load and perform workout)

WOD: 12 minute AMRAP of:

6 Power Clean + Push Jerk, 145/100 pounds
18 Wall Balls, 20/14 pounds @ 10/9 foot target
30 Double Unders

BaseFit:

Warm-up: NOT for time:

100 Jumping Jacks
50 Torso Twists
40 Mountain Climbers (one count)
30 Toe Touches
20 Sit-ups
10 Scapula retractions (pause 2 seconds at top)

WOD: “30 on, 30 off”

4 x KB Swing

Rest 2 minutes

4 x DB Push Press

Rest 2 minutes

4 x Pull-ups

Rest 2 minutes

4 x Push-ups

*make sure all KBs and DBs are on appropriate racks when finished, or next warm-up will be 100 Burpees

Cool down: walk 800 meters, then Olympic Wall Stretch for 5 minutes

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

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