3.6.15 – WOD 



Athletes: Lore Z. and Bre R. during a partner workout. 

Friday

BaseFit:

Tabata Mash up of:

8 rounds of:

20 seconds of Box Jumps

10 seconds of Rest 

20 seconds of DB Push Press

10 seconds of Rest 

Rest 1 minute, then:

8 rounds of:

20 seconds of ABMAT SU 

10 seconds of Rest

20 seconds of Supermen 

10 seconds of Rest

Warm down:

3 minutes of Double Under practice

2 minutes of Elevated Hamstring stretch

2 minutes of Elevated Pigeon stretch

Oly WOD:

Cl/J  50/(4+4)x2  65/3+3  75/2+2  80/1+1  85/1+1  90/1+1  95/1+1  98/1+1  test/1+1 – no more than 4 attempts, then 90 of the successful max for two sets of singles and 80/(2+2)x2

F.Sq  50/5  60/5  70/4  75/3  80/3  85/2  90/2×2

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

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