4.27.15 – WOD 

  

Athlete: Marcie C. performing the butterfly stretch with kettlebells for added pressure. 

Monday

CrossFit 

Strength:

5RM Back Squat, then 1 drop set of 5 reps at 30 pounds less

• final week with this progression; make it count 

WOD:

21-15-9 reps for time of:

Deadlift, 225/135 pounds 

Box Jumps, 24″/20″

Handstand Push-ups

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of:

20 V-ups (perform these as explosive as possible)

20 Banded Good Mornings 

BaseFit

WOD:

AMRAP in 5 minutes of:

10 DB Front Squats

10 DB Push Press

Rest 2 minutes 

AMRAP in 5 minutes of:

10 Goblet Squats

10 Kettlebell Swings 

Rest 2 minutes 

AMRAP in 5 minutes of:

10 Jumping Air Squats 

10 Clapping Push-ups

Rest 2 minutes 

AMRAP in 5 minutes of:

10 Air Squats

10 Push-ups

Warm down:

Same as CrossFit 

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

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