Athletes: Autumn S. and Michelle E.

Monday

CrossFit 

Strength:

Back Squats/Hurdle Jumps, 5 x 7/3

• same loads across; superset jumps w/ squats; rest between sets 

WOD: 

3 rounds for time of:

30 Hang Power Clean, 95/65

30 ABMAT SU

30 Jumping Air Squats

Optional Accesory Work:

3 supersets of:

10 DB Supine Bench Front Raises

10 Seated DB Lateral Raises 

4 + 4 DB Walkouts & Knee Tucks

BaseFit

WOD:

WOD: Partner style 25 minute AMRAP of:

Buy-in of 100 A-Squats, then with remaining time:

Max rep Man Makers

*Partner is Rowing 500/400 meters

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

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