Monday
CrossFit:
Warm-up: EMOM x 10 of:
Odds = 50 Double Unders (or choose a manageable number that is challenging but doable)
Evens = 30 Sec Bridge Up hold
Strength: Back Squats 5 x 7
*build up quickly then choose a load you can handle for all 5 sets
WOD: Choose one:
1) 21-15-9 of Thrusters (95/65) & Pull-ups
2) 15-12-9 of Thusters (115/75) & Chest to Bar Pull-ups
3) 12-9-6 of Thrusters (135/95) & Bar Muscle-ups
*all versions have a 10 minute cap
Warm down: Walk 400m then couch stretch 2 minutes each leg
BaseFit:
Warm-up: Jog 600 meters, CFCT Foam Roll Sequence
WOD: Teams of 3 for time:
200m x 6 relay Run
100 KB Swings
75 Wall Balls
50 Strict Pull-ups
75 Wall Balls
100 KB Swings
200m x 3 relay Run
*this WOD has a 40 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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