Working out in the fresh air during a BaseFit class is motivating. Just ask Vanessa, Elijah and Tim.
Thursday/Friday
CrossFit:
Warm-up:
2 x for 30 feet each movement:
Knee Pulls to chest
Heel Pulls to butt
Carioca
Toe pulls
Lateral Lunges
Scissor Kicks
*coach will take class through the above piece. Athletes will take themselves through this below piece.
Then 2 x for Quality of:
10 Scorpions w/ 2 sec pause
10 OH Duck Walk w/ PVC (10 forward + 10 back)
10 PVC Pass Thrus lying on chest w/ 5#
Test 1:
1RM Snatch (Full)
*12 minute cap
Test 2:
1RM OHS
*12 minute time cap
WOD:
In order to balance the programming for our conditioning today given the fact that every class did a separate WOD and different muscles/systems were taxed, it only makes sense for the theme to be “Prom”. With that said, guys it’s your turn.
*nothing over 15 minutes
BaseFit:
Warm-up:
Same as CrossFit (Part 1)
WOD:
10 minute AMRep of:
Wall Balls, 20/14
EMOM 1-5 perform 5 OH Lunges, 45/25
EMOM 6-10 perform 10 V-ups
Rest 5 minutes
50 Burpees as fast as possible
BaseFit for Kids:
Same as above except 25 Burpees at end
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2014