Monday
CrossFit
Strength
Back Squat 5-5-5
• deload week – use 40%/50%/60% of 90% of your 1RM for the above sets. No weight belts, no weightlifting shoes, no knee sleeves, no failure set and no build up sets
WOD:
5 rounds for time of:
30 Double Unders
20 Wall Balls, 20/14
10 Ring Dips —> Muscle-up to Rings
Optional Accessory Work:
3 x superset of:
10 DB Strict Press
10 DB French Press
10 DB Bicep Curls
BaseFit
WOD
5 rounds for REPS of:
1 minute max Russian KBS
1 minute max DB Push Press
1 minute max Burpee Lateral Jump over PVC
Walk a brisk 200 meters for Active Recovery (when everyone is back at their station the next round will begin
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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