Athlete: Manny Ordonez

Wednesday

CrossFit:

Warm-up: 3 rounds NOT for time of:

30 Double Unders
15 Calorie Airdyne Sprint
10 HR Push-ups w/ feet on Rogue block
1 Legless L-Sit Rope Climb, 15′

WOD: With a 20 minute clock, get as far as possible with:

10/6 Muscle-ups
20 Handstand Push-ups
30 Toes to Bar
40 Power Cleans, 135/95 pounds
50 Wall Balls, 20/14 pounds @ 10/9 foot target
60 Kettlebell Swings, Blue/Pink

*if you finish one round, then this is an AMRAP for you

BaseFit:

WOD: Teams of 3 for time:

2,100 meter Row (switch every 300m)
150 Back Squats w/ 45/33 pound Barbell —> 10 Burpee penalty if bar touches ground for entire team
90 DB Push Press
150 V-up Sit-ups
2,100 meter Run (300m intervals)

*40 minute time cap

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

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