Starfish Planks in our warm-up to activate our core and glutes.

Monday

CrossFit:

Warm-up:
EMOM x 12 of:
Min 1 = 250/200 meter Row
Min 2 = Front Rack Mobility
Min 3 = Alternate between Wall Sit and Static Push-up Hold

Strength:
Week 5 Front Squats 4 x 4 @ 60% + add 5-10 pounds each week

WOD:
21-15-9 reps for time of:
KB or DB Thrusters
Reverse Grip Pull-ups

*15 minute time cap

Mobility:
4 minutes from Posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
EMOM x 30 of:
1 Strict Ring Dip or Bench Dip
2 Burpees (jump as high as possible)
3 V-ups
4 Supermen
5 Wall Balls

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

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