Athlete: Bre L.

Wednesday

CrossFit:

Warm-up: Coach’s choice —> something group oriented

WOD: With a 45 minute running clock:

0-15:00 = 5 x for max Reps of:

Run 200 meters
Max Unbroken Muscle-ups/Chest to Bar Pull-ups/Pull-ups/Ring Rows

15:00-30:00 = Establish a 20RM Bench Press

30:00-45:00 = 4 rounds each for time of:

10 KB/DB Thrusters, 35/20
10 Box Jumps, 24/20 inch box
10 Wall Balls, 20/14 pound ball @ 10/9 foot target

Rest 1:30 after each round

BaseFit:

Warm-up: Coach’s choice —> group oriented

WOD: Teams of 2 complete 10 rounds for time of:

10 Toes to Bar
20 Push-ups
30 KB Swings
250 meter Row

*one person works at a time

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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