1.22.15 – WOD

Thursday & Friday

CrossFit:

Warm-up:
Tabata Mash-up x 8 minutes of:

Airdyne
Heavy Russian KBS
Double Unders
L-Sit Hold

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

20 pounds less each drop set

WOD:
15 minute AMRAP of:
100 meter Run
6 Handstand Push-ups
6 Chest to Bar Pull-ups
12 Step KB OH Lunge, Blue/Pink

Warm down:
400 meter Walk
25 Hollow Hold to Superman
2 minute elevated hamstring stretch, 1 minute each side
2 minute Pigeon stretch, 1 minute each side

BaseFit:

Warm-up:
Same as CrossFit

WOD:
25 minute Partner AMRAP of:
10 Calorie Row
10 Burpees over the Rower
10 Toes to Bar

• one person works at a time; switch every station after all work complete at previous station

Warm down:
Same as CrossFit

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

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