Medball Russian Twists in today’s workout.

Monday

CrossFit:

Warm-up/Test 1:
Find your Max rep Double Unders

Test 2:
1RM Front Squat

Test 3:
1RM Strict Press

*24 minutes total to establish your 1RM for both Test 2 & 3

WOD:
For time:
50 Medball Russian Twists, 20/14
15 Handstand Push-ups
15 Squat Cleans, 155/105
40 Medball Russian Twists
12 Handstand Push-ups
12 Squat Cleans
30 Medball Russian Twists
9 Handstand Push-ups
9 Squat Cleans

*this WOD has a 15 minute cap

BaseFit & BaseFit for Kids:

Warm-up:
Same as CrossFit

WOD:
EMOM x 30 minutes of:
Minute 1 = 200 meter Run
Minute 2 = 15 A-Squats
Minute 3 = 6 Hanging Windshield Wipers (2 count)

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

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