1.26.15 – WOD

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Tommie D., Danielle D. and Nate C. just spending some quality time together in the L-Sit Position.

Monday

CrossFit:

Warm-up:
With a partner:
10 Minute Row @ moderate pace (switch every 250m)

• non rowing partner alternate between Wall Sit & Static Push-up Hold 2-3″ from floor

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

Target 10 pound increase weekly

WOD:
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans, 135/95 pounds
Ring Dips

Warm down:
400 meter Walk
50 Partner Medball ABMAT SU
2 minute Partner Butterfly Stretch, 1 minute each
2 minute Chest & Tricep stretch

BaseFit:

Warm-up:
Same as CrossFit

WOD:
For time:
Run 400 meters
20 DB Snatch
Run 400 meters
20 Toes to Bar
Run 400 meters
20 Wall Balls
Run 400 meters
20 Push-ups
Run 400 meters
20 KBS

Warm down:
Same as CrossFit

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

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