Monday
CrossFit:
Warm-up: Not for time:
600 meter Jog
10 Bridge Ups w/ 2 second pause at extension
20 Scorpions w/ 2 second pause each side
30 Grasshoppers landing in Pigeon stretch w/ 5 second pause
Strength: 1 1/4 Front Squats 2-2-2-2-2
*add weight each set
WOD: For time:
10,9,8,7,6,5,4,3,2,1 reps of Push Press, 95/65
20-18-16-14-12-10-8-6-4-2 reps of Pull-ups
10,9,8,7,6,5,4,3,2,1 reps of Power Snatch, 95/65
*20 min time cap
BaseFit:
WOD: For time:
100 KB Swings
*EMOM stop and perform 3-5 Burpees
100 ABMAT SU
*EMOM stop and perform 7-10 Supermen
100 Jumping Lunges
*EMOM stop and perform 5-10 HR Push-ups
*30 min time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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