Yoga class with Coach Kama
Monday
CrossFit:
Warm-up:
3 rounds for Quality of:
10 Cossack Squats
10 Plough to Sit and Reach
30 second Sampson (15 secs each side)
1 minute Paleo Squat
5 Basic Swings + Scap Retraction
Strength:
EMOM x 10 of:
2 Back Squats @ 55-60% of your 1RM
note: this is intended to be very light. Stick to the numbers and focus on speed. Quick decent, bounce out of the bottom, lock out at top and immediately begin second rep to be done the same way
WOD:
5 rounds, each for time, of:
20 chest-to-bar pull-ups
30 wall-ball shots, 20-lb. ball
40 push-ups
Rest precisely 3 minutes between each round
Example: 2:34/2:39/2:42/2:47/2:30
Warm down:
Walk 400 meters
100 ABMAT SU
4 minutes of Middle Splits work
BaseFit:
Warm-up:
Same as CrossFit
WOD:
With a Partner 25 minute AMRAP of:
10 Calorie Row
15 Box Jumps
20 DB Push Press
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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