Monday

CrossFit:

Warm-up:
3 x for Quality of:
10 Pull-ups, strict if possible
10 Push-ups
10 Air Squats
10 V-ups
200 meter Run
Rest 2 minutes between rounds

Strength:
Bench Press, build to a 5RM over 5 sets

WOD:
“Killer B’s”
20 minute AMRAP of:
9 Backwards Wall Balls, 20/14 pounds @ 10/9 foot target
6 Burpees
12 Back Squats, 135/95 pounds

*repeat from 9/17/12

BaseFit:

Warm-up:
Same as CrossFit

WOD:
8 minute AMRAP of:
200 meter Run
10 Alternating DB Snatch
20 Mountain Climbers

Rest 4 minutes

6 minute AMRAP of:
5 Burpees
10 DB Rows
14 Jumping Lunges, alternating

Rest 2 minutes

4 minute AMRAP of:

25 Jumping Jacks
15 ABMAT SU
10 Supermen

BaseFit for Kids WOD:

8 minute AMRAP of:
100 meter Run (50 out and 50 back)
6 Alternating DB Snatch
12 Mountain Climbers

Rest 4 minutes

6 minute AMRAP of:

3 Burpees
6 Plate Rows, 5# plates in each hand
10 Jumping Lunges, alternating

Rest 2 minutes

4 minute AMRAP of:

15 Jumping Jacks
10 Sit-ups
5 Supermen

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

© copyright Powered By WW, LLC 2014