5pm crew getting down with some Bear Complexes on Wednesday evening.
Thursday/Friday
CrossFit
Gymnastics:
For Quality:
25 Narrow Push-ups
25 Regular Push-ups
25 Wide Push-ups
• every time you break perform 3 Hollow Rocks and 3 Supermen
WOD:
3 rounds for time of:
5 Wall Climbs
10 Box Jumps, 30″/24″
20 Wall Balls, 20#/14# @ 10’/9′
30 Kettlebell Swings, Red/Blue
BaseFit
WOD:
10 minute AMRAP of:
10 DB Snatch, alternating
10 DB Single Arm Push Press, 5 each side
10 DB Single Arm Overhead Squat, each side
Rest 5 minutes
Repeat for 2 rounds total
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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