Thursday

CrossFit:

Warm-up:
3 x for Quality of:
30 Double Unders
10 PVC Pass Thrus lying on ground w/ 5 pound plate
Sampson Stretch, 30 seconds each side
Starfish Plank, 15 seconds each side

Strength:
Split Jerk 5 x 2 @ 80%

WOD:
“Splitting Pine”
21-15-9 reps for time of:
Split Snatch, 115/75 pounds
Box Jumps, 24/20 inch box

*this WOD has a 12 minute cap

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 rounds each for time of:
10 Pull-ups
20 Push-ups
30 ABMAT SU
40 Air Squats
Rest 2 minutes between sets

BaseFit for Kids:
5-10-15-20 rep scheme; same WOD/movements

Mobility WOD:

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

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