Monday
CrossFit:
Warm-up: 3 rounds for Quality of:
40 Jumping Jacks
30′ HS Walk
20 Prisoner Squats
10 Empty Barbell Good Mornings
Strength: Back Squat 3 x 10, heavy as possible —> may change load each set
WOD: 7 rounds for time of:
5 Hang Power Snatch —> you choose weight; heavy but doable
10 Push-ups
Sprint 100′ to grass
Bear Crawl to end of grass
Broad Jump back to start of grass
Sprint back to barbell
Rest 30 seconds
*20 minute time cap
Warm down: Alternating Pigeon Stretch every 15 seconds x 5 minutes
BaseFit:
Warm-up:
3 x of:
25 Jumping Jacks
20 Trunk Twists
16 Cossack Squats
10 V-up Sit-ups
5 Inch Worm to Cobra
WOD: 30/30
5 rounds of each movement doing 30 seconds on and 30 seconds off:
Wall Balls
Pull-ups
Prisoner Squats
Windshield Wipers
Warm down: Jog 800 meters then alternate Downward Dog & Cobra every 15 seconds x 3 minutes
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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