Partner calf smash in Saturday’s Mobility class
Monday
CrossFit:
Warm-up:
8 minutes total:
4 rounds for Quality of:
:15 Push-ups
:15 Superman hold
:15 Hollow Rocks
:15 Air Squats
Immediately followed by:
Tabata Double Unders
Strength:
12 minutes to build up to a heavy Power Clean
WOD:
For time:
20-16-12-8-4 Toes to Bar
10-8-6-4-2 Squat Clean, 155/105 pounds
*Run 200 meters after each round
*this WOD has a 20 minute time cap
BaseFit:
Warm-up:
Same as CrossFit
WOD:
25 minute AMRAP of:
400 meter Run
500 meter Row -or- 50 Calorie Airdyne
25 Burpees
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2014