Athlete: Carmin V. finishing with a strong pull on the Rower during Saturday’s WOD.

Monday

CrossFit:

Warm-up:
3 x for Quality of:
8 Strict Pull-ups
8 Squat Therapy
8 Hollow Hold to Superman
8 Bridge Ups

Strength:
Front Squat 4 x 4 @ 60%

WOD:
For time:
100 Thrusters, 95/65 pounds
*EMOM 5 Burpees

*scaling weight on Thruster and amount of Burpees EMOM are options —> minimum of 3 Burpees and you must stick with number you pick throughout

BaseFit:

Warm-up:
Jog 600 meters, then:
Group Dynamic Warm-up (coach’s choice)

WOD:
In honor of Veteran’s Day;
“The Seven”
7 rounds for time of:
7 Handstand Push-ups
7 Wall Balls
7 Knees to Elbows
7 KB Sumo Deadlift High Pull, Red/Blue
7 Burpees
7 KB Swings, Red/Blue
7 Pull-ups

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

© copyright Powered By WW, LLC 2014