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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