Athlete: Nicole L. cranking out some Wall Balls on Monday.
Wednesday
CrossFit:
Warm-up:
Stations 45 second warm-up pace/ 15 second transition x 3 rounds:
Airdyne
Row
Jumping Jacks
Mountain Climbers
Test 1:
Max Push-ups
*must maintain plank position and no more than a 3 second pause
Test 2:
1RM Bench Press
WOD:
Every 4 minutes for 5 rounds (20 minutes):
Run 200 meters
10 Hang Squat Cleans, 135/95 pounds
20 KB Swings, Blue/Pink
BaseFit:
Warm-up:
Same as CrossFit
WOD:
Tabata Mash-up x 8 rounds of each:
Toes to Bar
DB Push Press
Rest 1 minute
A-Squats
V-ups
Immediately followed by a 400 meter Farmers Carry with a KB in one hand and a plate in the other hand (NO running —> Red/Green KB, 45/25 pound plate)
BaseFit for Kids:
Same as above, but scale weights on Farmers Carry
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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