Monday

CrossFit

Strength:

Back Squat 2 x 10, same load across

WOD:

For time:

10-9-8-7-6-5-4-3-2-1 reps of Clean Grip Deadlift, 225/155 

1 Round of “Cindy” after each round; 5 Pull-ups + 10 Push-ups + 15 Air Squats

Optional Accessory Work:

3 sets NOT for time of:

50′ Farmer Carry Walking Lunge Steps w/ KB in each hand

20 Anchored Windshield Wipers w/ small plate between feet

Palms in wide grip Bar Hang, accumulate 30 seconds

BaseFit

WOD:

EMOM x 21 of:

Minute 1 = Row 15/11 Calories

Minute 2 = Run 200 meters

Minute 3 = 10 Russian KBS + 10 Push-ups

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

© copyright Powered By WW, LLC 2015