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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