Athlete: Jeff

Monday

CrossFit:

Warm-up:
Jog 400 meters, then;
3 x for completion of:
:15 at top of Ring Dip
:15 rest
:15 chin over bar
:15 rest
:15 Active Squat
:15 rest
:15 Sampson (R)
:15 Sampson (L)
Rest :30

Strength:
Deadlift 20RM

WOD:
“Nate”
20 minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings, Red/Green

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Partner WOD relay style (switch every 3 minutes for 30 minutes)
Row 250 meters
10 Burpees
Max Wall Balls

BaseFit for Kids:
Same as above except Row is 150 meters

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

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