Thursday/Friday
CrossFit:
Warm-up: 4 rounds of:
20 second Chin Over Bar Static Hold
10 second rest
20 second Static Push-up Hold —> chest 2″-3″ from floor
10 second rest
20 second Static Active Lunge Hold (L) —> rear knee 2″-3″ from floor
10 second rest
20 second Static Active Lunge Hold (L) —> rear knee 2″-3″ from floor
10 second rest
Strength: 5 sets of:
10 DB Bench Press
Rest 90 seconds
5 Supine Ring Rows w/ a controlled decent
Rest 90 seconds
WOD: AMRAP in 12 minutes of:
3 DB Burpee Box Overs, 24/20 inch box
6 Power Snatch, 95/65 pounds
12 second L-Sit Hold
Run to street and back
BaseFit:
WOD: For performance:
4 minutes of Rowing (10 strokes ALL OUT, 10 recovery strokes)
3 minutes of Squat Thrusts (10 reps as fast as possible, 10 reps at a recovery pace)
2 minutes of Russian KB Swings (10 reps unbroken, rest 10 seconds)
Rest 2 minutes and repeat for 4 rounds total
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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