Athlete: Nicole L. with a smooth 225 pound Deadlift during Wednesday’s build up to find a 1RM. Tons of PR’s. We love to see so many!

Thursday

CrossFit:

Warm-up:
5 minute bottom of Squat Hold, then:
2 x of:
30′ Lateral Lunge
30′ Toe Pulls
30′ knee to chest pull
30′ heel to butt pull
30′ Scissor kick

Test 1:
1RM Clean (Full)

Test 2:
1RM Back Squat

*40 minute running clock total for warm-up, Test 1 & 2

WOD:
3 rounds for time of:
21 second L-sit Hold
15 Burpees Over the Barbell
9 Power Cleans, 185/115 pounds

*10 minute cap

BaseFit:

WOD:
20 minute AMRAP of:
10 KB SDHP
10 Russian KB Swings
10 Goblet Squats
200 meter Run

BaseFit for Kids:
Same workout, but rep scheme as follows:
5
5
5
100 meters

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

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