Thursday & Friday

CrossFit:

Warm-up: Coach’s choice —> group dynamic type

Skill: EMOM x 12 of:

Odds = 1-2 Legless Rope Climbs

Evens = 5 Double KB Clean & Jerk —> you choose loads (more of introducing a new skill vs trying to go heavy)

WOD: For time:

20 Shoulder to Overhead (155/105)
20 Front Squats (155/105)
20 Hang Power Cleans (155/105)
20 Deadlifts (155/105)

EMOM stop and complete 3-5 Burpees —> workout also starts with Burpees

*time cap of 15 mins

BaseFit:

WOD: 25 minute AMRAP of:

Run 400 meters
30 Banded Good Mornings
30 V-ups
10 Ring Dips

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

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