Wednesday
• reminder reduced schedule today: 5:15am CF, 6:30am CF, 7:45am BF, 9am CF ONLY
CrossFit:
A)
3 x for Quality of:
200 meter Jog
5 Strict Pull-ups w/ 3 second decent
5 Heels to Heaven w/ 5 second decent
8 Bulgarian Split Squats w/ PVC OH, each side
B)
12 minutes to find a 1RM Back Squat
C)
12 minutes to find a 1RM Split Jerk
D)
5 minute AMRAP of:
165/105 Squat Clean & Jerks
E)
3 x superset of:
10 V-ups
10 Superman w/ 1 second pause at extension
F)
4 minutes of mobility from Posters
BaseFit:
Warm-up:
Same as CrossFit
WOD:
Partner “Kelly”
5 rounds for time of:
400 meter Run, together
30 Box Jumps
30 Wall Balls
• one partner works at a time on movements; both run together
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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