Hopefully this whoopie cushion doesn’t blow at the bottom of this Frankenstein Squat. 

Monday

CrossFit 

Strength:

3 supersets of:

5 Front Squats

5 Back Squats

– rest 2-3 minutes between sets

• complete 5 Front Squats, rerack barbell, unrack immediately on back and perform set of 5 Back Squats; heavy as possible 

WOD:

For time:

1,000 meter Row

30 Clean & Jerks, 155/105

100 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Prone Pulls

5 DB Snatch + 50′ OH Carry, each side (heavy)

25 Hollow Rocks 

BaseFit

WOD:

8 rounds of :20 of work followed by :10 of rest at each station. No additional rest between stations. 

Pull-ups

Push-ups

ABMAT SU

Air Squats

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

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