9.15.14 – WOD

Even babies foam roll before they play. Don’t forget to show up 5-10 minutes early to class to do your rolling out. Get those tissues ready.



10 minute AMRAP (flow intensity) of:
5 Muscle Clean with empty barbell
10 Spider-Man Lunge with elbow to ground for 1-2 secs
5 Box Jumps —> start low and build
10 Hollow Rocks
10 Second Superman static hold

EMOM x 10 of:
2 Power Clean, touch and go

*build over the course of the ten sets

Every 2 minutes for as long as possible:
5 Burpees to Target (make sure it’s just above max standing reach)
10 Russian KB Swings
10 Wall Balls, 20/14 pound ball @ 10/9 foot target

*every 2 minutes add 2 Wall Balls to the total
**minimum 5 rounds (10 minutes)


Warm-up: same as CrossFit

Partner workout for 25 minutes of:
10 Box Jumps
10 DB Push Press
10 V-ups

*partner is running 400 meters

BaseFit for Kids:
Same as above except:

5 Box Jumps
5 DB Push Press
5 V-ups

*Run 200 meters

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

© copyright Powered By WW, LLC 2014

This entry was posted in WODs. Bookmark the permalink.

Leave a Reply