7.6.15 – WOD 

  
Athlete: Danielle D. working on some Deficit Handstand Push-ups. 

Monday

CrossFit 

Strength:

20RM Front Squat 

• goal is 65% of 1RM 

WOD:

5 rounds for time of:

30 Double Unders 

2 Rope Climbs, 15′ 

10 HR Push-ups 

5 Squat Cleans, 155/105 pounds 

Optional Accesory Work:

3 x superset of:

20 Medball Russian Twists 

15 Reverse Snow Angels 

10 weighted Bulgarian Split Squats, each leg 

BaseFit

WOD:

Teams of 3 rotate together for 25 minutes between:

500 meter Row 

400 meter Run 

12 Lateral Burpees over PVC 

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

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