Athlete: Kama H. doing some shoulder press, getting Vitamin D and working on her tan all at the same time.

Wednesday

CrossFit:

Warm-up:
Jog 400 meters, then;
2 x for Quality of:
10 Lateral Lunges, each side
10 Scissor Kicks, each side
10 Banded Single Legged Shoulder bridge w/ 2 sec pause at extension, each side
10 Scorpions w/ 2 sec pause (5 each side)
10 Step Carioca, both sides

Strength:
Bench Press 5-5-5

*build to today’s 5RM

Immediately after each set perform Max reps of Barbell Rows

WOD:
21-15-9 reps for time of:
Deadlift, 275/185 pounds
Box Jumps, 30/24inch box

*this WOD has a 10 minute cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
For performance:
50-40-30-20-10 of:
Double Unders
ABMAT SU
5-10-15-20-25 of:
Strict Pull-ups

*this WOD has a 20 minute cap

BaseFit for Kids:
Same as above

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

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