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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