2.26.15 – WOD 

Bear Crawls burning the shoulders and legs of BaseFit athletes. 


*details may be customized based on announcement of 15.1 



5 x 5 Superset of Bench Press and Weighted Pull-ups

• add weight each set 


3 rounds for time of:

400 meter Run 

21 KBS, Blue/Pink 

12 Handstand Push-ups

Warm down:

Walk 400 meters 

100 Flutter Kicks

4 minutes of Pec/Tricep stretch, 2 minutes each side 



Partner WOD 25 minute AMRAP of:

50 Calorie Row

40 Jumping Lunges

30 DB Pec Flys 

20 Mountain Climbers

10 Toes to Bar 

Warm down:

Same as CrossFit 


Warm up: 

jog 200 

Group warm up

Psoas release 

KB calf tac n floss

Plantar fascia grind

Calf stretch mobilize combo

Elbow extension with band and active mobilization

Tricep lax ball

Foam roll lumbar series with band

Piriformis release

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

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