BaseFit morning class

Thursday/Friday

CrossFit:

Warm-up:
3 rounds for Quality of:
20 Hard Pulls on Rower
15 Jumping Jacks
10 Mountain Climbers (2 count)
5 DB Hang Power Clean
5 DB Front Squats
5 DB Push Press

*perform DBs as a complex and progressively heavier each round

Test:
1,000 meter Row TT

WOD:
8 minute AMRAP of:
5 Toes Thru Rings
7 Box Jumps, 24/20 inch box
9 OHS, 95/65 pounds

BaseFit:

WOD:
Teams of 3 for time:
200 Calorie Airdyne (switch every 10 calories)
100 Pull-ups
100 Goblet Squats
100 DB Pull Over

*EMOM all 3 stop and perform 3 burpees
**only one team member works at a time

BaseFit for Kids:
Same as above

Mobility WOD:

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

© copyright Powered By WW, LLC 2014