Athlete: Carly R.

Wednesday

CrossFit:

Warm-up:
100 Double Unders, then;
3 x for Quality of:
5 Wall Angels
10 Medball Side Plank Twist (each side)
10 Lateral Lunges (5 each side)
10 Barbell Bridges (add weight each round)

Strength:
Push Press 20RM

WOD:
For time:
50 Wall Balls
40 Deadlift, 155/105 pounds
30 Power Cleans, 155/105 pounds
20 Strict HSPU
10 Muscle-ups —> mod = 20 C2B PU

*this WOD has a 15 min time cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
EMOM x 8
200 meter Run

EMOM x 7
15/12 Calorie Row

EMOM x 6
25 A-Squats

EMOM x 5
15 Push-ups

BaseFit for Kids:
15 minute AMRAP of:
Run 200 meters
5 Pull-ups
10 Push-ups
15 A-Squats

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

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