Just a reminder to not get out of hand with your nutrition during the holidays. Always eat protein before the carbs to help regulate the insulin response. Happy Thanksgiving!

Wednesday

CrossFit:

Warm-up:
5 minute AMRAP of:
10 Single legged Jump Ropes (L)
10 Single legged Jump Ropes (R)
10 Backwards Single Unders
10 Single Unders
10 Double Unders

Strength:
Build up to a 5RM Back Squat, then do 2 drop sets of 5 reps; take 45/25 pounds off each set —> try to beat your 5RM from last week (remember, small incremental gains ensure long term success)

Speed/Skill:
Split Jerk, 5 x 2 @ 80% + 15/10 pounds

• Week 3

WOD:
21-15-9 reps for time of:
KBS, Blue/Pink
Pull-ups
Burpees

BaseFit:

Warm-up:
Same as CrossFit

WOD:
4 rounds for time of:
100′ Walking Lunge Steps
50 Air Squats
25 DB Push Press
Rest 2 minutes after each round

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

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