Dedicated athletes from Wednesday morning’s BaseFit crew.

Thursday/Friday

CrossFit:

Warm-up:
3 x for Quality of:
10 Heels to Heaven (1 second up, 1 second pause at top, 5 second decent)
10 Medball Side Plank Twist, each side
20 Speed Skaters, 4′ —> do these fast, but get the distance

Strength:
15 minutes to build up to a 3RM Front Squat

WOD:
15 minute AMRAP of:
3 Muscle-ups -or- 10 Ring Dips
15 Wall Balls, 20/14 pounds @ 10/9 foot target
200 meter Run

BaseFit:

Warm-up:
Same as CrossFit

WOD:
30 minute Partner AMRAP:
250 meter Row
20 KB Swings
10 Pull-ups

*Partner A completes one full round, then Partner B does while Partner A rests

BaseFit for Kids WOD:
5 rounds for time of:
125 meter Row
10 KB Swings
5 Pull-ups
while Parent/Guardian completes their round:
Rest 1 minute
Hold Plank until partner starts Pull-ups

Mobility WOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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