Monday
CrossFit:
Warm-up: 8 minute AMRAP of:
Lunge w/ a twist 60′
8 Bulgarian Split Squat w/ PVC OH, each side
8 Strict C2B Pull-ups
16 DB Reverse Fly
Mobility: Pick one exercise from the Front Rack poster and spend 2-4 minutes mobilizing for the Clean
Strength: 15 minutes to establish a 1RM Clean
*power or full squat is acceptable; goal is heaviest load
WOD: 5 rounds for time of:
12 OH Barbell Lunges, 115/75 pounds (6 each side; alternating)
10 Toes to Bar
*this WOD has a 10 minute time cap
BaseFit:
Warm-up: Jog 600 meters; then CrownTown Foam Roll Sequence
WOD: With a 30 minute running clock:
0-10:00 = Run 1 mile (alternate 400s)
*remaining time AMRep of Plate Burpees
10:00-20:00 = Row 2,000/1,600 meters (alternate every 250m)
*remaining time AMRep of Plate OH Lunges
20:00-30:00 = Airdyne 200/160 calories (alternate every 20 cals)
*remaining time AMRep of V-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2014