Wednesday
CrossFit:
Warm-up:
EMOM x 12 of:
Min 1 = 35 Double Unders
Min 2 = :30 Handstand Hold
Min 3 = :15 Starfish Plank, each side
Strength:
2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch
Target 5 pound increase weekly
WOD:
7 minute AMRAP of:
3 Power Snatch, 95/65 pounds
3 Toes to Bar
6 Power Snatch
6 Toes to Bar
9 Power Snatch
9 Toes to Bar
12 PS
12 TTB
15…
15…
• continue this sequence as far as you can in 7 minutes
Warm down:
Walk 400 meters
3 x 12 Foam Roll Lower Ab Drill
4 minutes in Pancake Splits
BaseFit:
Warm-up:
Same as CrossFit
WOD:
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
• Kids do 1/2 reps
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2015