Husbands and wives that train together, stay together. Paul & Cindy F. hitting “DT” together.
Wednesday
Strength:
20RM Deadlift
• add 10/5 pounds from last week, if you were successful. If you failed, repeat the same weight and hit all 20 reps
WOD:
2 rounds For Max Repetions of:
5 minute window to:
Run 400 meters
20 Box Jump Overs, 24″/20″
Max Pull-ups in remaining time
Immediately followed by a 5 minute window of:
Row 500 meters
20 Box Jump Overs, 24″/20″
Max Handstand Push-ups in remaining time
Warm down:
6 minutes of light cardio (you choose modality)
3 x superset style of:
8 Single Leg Deadlift (opposite hand, opposite leg w/ KB), each side
24 Russian Twist w/ KB
BaseFit
WOD:
Run 400 meters
100 Russian KBS, Red/Blue
• every time you drop the KB you must perform 5 Burpees
Run 400 meters
100 Push-ups
• every time you stop, flip over and do 5 V-ups
Warm down:
Same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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