Athlete: Darlene L. demonstrating perfect OH position finishing a KB Swing.

Wednesday

CrossFit:

Warm-up:
EMOM x 15 of:
Minute 1 = 30-50 Double Unders (depending on skill level)
Minute 2 = Freestanding HS Hold practice
Minute 3 = Side Plank 25 secs (L), Side Plank 25 secs (R)

Test:
400 meter Run TT

*leaderboard opportunity

WOD:
Every 5 minutes for 20 minutes (4 rounds):
400 meter Run
30 A-Squats
20 Push Press, 115/75 pounds

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 rounds of:
200 meter Run
6 Burpee Pull-ups
12 Box Jump Overs

Rest 2 minutes

3 rounds of:
10 DB Push Press
10 Toes to Bar

Rest 1 minute:

2 rounds of:
800 meter Run
25 V-ups

*30 minute time 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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