Monday
CrossFit:
Warm-up: Jog 600 meters, then;
3 rounds for Glute Activation of:
8 Banded Hip Extension Twist w/ 2 sec pause
30 sec Side Planche (L)
30 sec Side Planche (R)
8 Single Legged Deadlift w/ KB (L)
8 Single Legged Deadlift w/ KB (R)
WOD:
Complete as many rounds as possible in 20 minutes of:
3 Hang Power Cleans, 185/115 pounds
6 Strict Ring Dips
9 Box Jumps, 30/24 inch box
27 Double Unders
Warm down: Walk 400 meters then Couch Stretch for 3 minutes each leg
BaseFit:
WOD:
3 minute AMRAP of:
6 Lateral Jump Overs (Rogue Block)
12 Jumping Lunges
6 DB Strict Press
Rest 1:30 and repeat for 5 rounds total
Then immediately into EMOM x 10 minutes of 200 meter Run
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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