Dynamic warm-ups are a staple to our fitness ensuring correct muscles are firing properly before intense exercise. This will increase performance and decrease the likelihood of injury.

Friday

BaseFit & BaseFit for Kids:

Warm-up:
Coach’s choice

WOD:
EMOM x 30:
Minute 1 = 30 Double Unders
Minute 2 = 12 Russian KB Swings
Minute 3 = Carioca from front of gym to back and back to front then Bear Crawl to back of gym

Oly WOD:
Snatch 50|4×2 60|3 65|2 70|2 75|2 80|2 85|1×4
Front Squat 50|4 60|3 70|3 80|2×5
Romanian Deadlifts 50|8×2 70|4×3

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

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