Athlete: Darlene L.

Monday

CrossFit:

Warm-up:
With a partner:
EMOM x 10 of:
Odds = Row for Calories
Evens = 8 Squat Therapy

Strength:
Back Squat 4 x 3 @ 70% w/ 3 second pause at Rock bottom, level loads across

• Week 2 —> add 5-10 pounds if you were successful

WOD:
“Gwen”
Using the same weight for all three sets, perform 15-12-9 reps of Unbroken Clean & Jerks

• any style of CnJ

BaseFit:
Same as CrossFit except Jump Rope instead of Row. Do singles, doubles, backwards, crossing, etc

WOD:
With a partner OR on your own:
5 rounds of Cindy
Run 200 meters
4 rounds of Cindy
Run 400 meters
3 rounds of Cindy
Run 600 meters
2 rounds of Cindy
Run 800 meters
1 rounds of Cindy
Run 1000 meters

• if partner style, one person works at a time on movements and run together

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

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