Monday

CrossFit:

Warm-up:
2 rounds for Quality of:
200 meter Jog
10 Cossack Squats, each side
1 round of empty barbell complex:
3 Deadlift
3 Hang Jump & Shrugs
3 Hang High Pulls
3 Hang Muscle Cleans
3 Front Squats
3 Sotts Press from Front Rack

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

Target 10 pound increase weekly

WOD:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Clean, 135/95 pounds

Warm down:
Walk 400 meters
100 Russian Twists, feet elevated (use Medball or KB)
2 minutes of Couch Stretch, each side

BaseFit:

Warm-up:
3 rounds of:
200 meter Jog
10 Burpees
25 Double Unders

WOD:
Partner WOD:
100 Calorie Row
100 KBS
100 Double Unders
100 Burpees
100 ABMAT SU

Warm down:
Same as CrossFit

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

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