BaseFit performing some Windshield Wipers to target their obliques and abs.

Thursday

CrossFit:

Warm-up:
10 minutes to complete 1/2 Flight Simulator:
5-10-15-20-25-30-35-40-45-50 unbroken sets of Double Unders

Strength:
Split Jerk 5 x 2 @ 80% + 20/15 pounds

• Week 4

WOD:
4 rounds each for time of:
Row 24/20 Calories
12 Deadlifts, 225/135 pounds
12 HSPU
– Rest 2 minutes between each round

*20 minute cap

Mobility:
4 minutes from posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Teams of 3 for time:
200 Calorie Airdyne
150 OHS w/ empty barbell
100 Push-ups
50 Strict Pull-ups
100 Bench Dips
150 A-Squats
200 Calorie Airdyne

Mobility WOD:

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

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