5.14.15 – WOD 

  

Women CrossFit ladies looking good. 

Thursday/Friday

CrossFit 

Gymnastics:

Flow for 15-20 Quality minutes of:

30′ Dragon Drag

8 Cartwheels, 4 each side 

8 Strict Toes to Bar 

20 second HS Hold 

WOD:

For time:

10 Wall Climbs 

20 Deadlifts, 225/135 pounds 

30 KBS, Red/Blue 

40 V-ups 

50 Box Jump Overs, 24″/20″

40 V-ups

30 KBS, Red/Blue 

20 Deadlifts, 225/135 pounds 

10 Wall Climbs 

Warm down:

6 minutes of light cardio (you choose modality)

3 x superset of:

8 Single Legged Deadlift w/ KB, each side 

8 Heels to Heaven w/ 10 second decent 

BaseFit

3 rounds, each for time, of:

100 meter Run 

10 DB Push Press 

5 Burpee lateral over DB 

Rest 1 minute 

200 meter Run

20 DB Push Press 

10 Burpee lateral over DB

Rest 2 minutes 

300 meter Run 

30 DB Push Press

15 Burpee lateral over DB

Rest 3 minutes

Warm down:

Same as CrossFit 

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

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