Athlete: BaseFit member Bre
Wednesday
CrossFit:
Warm-up:
A) 100 Double Unders
B) CFCT Foam Roll Sequence
C) 3 x for Quality:
8 Wall Angels
12 Reverse Fly w/ Dumbbells
16 Cossack Squats
Strength: 15 minutes to find a 1RM Snatch
*Power or Full; goal is heaviest load w/ no press outs
WOD: 12 minute AMRAP of:
5 Burpee Box Jump Overs, 24/20 inch box
10 Push Press, 135/95 pounds
BaseFit:
WOD: “The Ghost”
6 rounds for performance of:
1 minute of Rowing (calories)
1 minute of Burpees
1 minute of Double Unders
1 minute of Rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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