1.8.15 – WOD

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Thursday

CrossFit:

Warm-up:
4 rounds of:
:15 Jumping Jacks
:15 Air Squats
:15 Mountain Climbers
:15 Jumping Air Squats

Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each

20 pounds less each drop set

WOD:
“Lola”
3 rounds for time of:
30 Double Unders
20 Knees to Elbows
10 Handstand Push-ups

• this WOD has a 12 minute time cap

Warm down:
3 x 15 Single Leg Banded Good Mornings
Then:
4 minutes of Mobility from Posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
5 rounds each for time of:
200 meter Run
20 Wall Balls
10 Pull-ups
Rest 2 minutes

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

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