2.12.15 – WOD

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Just hanging out at the bar.

Thursday & Friday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
7 minute AMRAP at warm up pace:
25 Jumping Jacks
20 Grasshoppers, single count
15 second Isometric Chin over bar hold
10 second L-sit hold
5 Inch worm to Cobras

Deload:
EMOM x 10 of:
3 Push Press @ 60% of highest 3RM over the course of that last 5 weeks

• goal is speed

WOD:
AMRAP in 15 minutes of:
1 Rope Climb, 15′
15 Wall Balls, 20/14 pounds at 10/9 foot target
200 meter Run

Warm-down:
Walk 400 meters
50 Windshield Wipers w/ 2 Double KBs
4 minutes of Couch Stretch, 2 minutes each side

BaseFit:

Warm-up:
Same as CrossFit

WOD:
3 rounds of:
2 minutes Row (max calories)
1 minute Rest
2 minutes DB Hang Power Clean & Press
1 minute Rest
2 minutes Bear Crawl shuttle (50′)
1 minute Rest

Warm-down:
Same as CrossFit

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

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