Athlete: Eric B.

Monday

CrossFit

Strength: 

10-15 minutes to build to a heavy 1 rep Power Clean 

WOD:

“Nancy”

5 rounds for time of:

Run 400 meters 

15 Overhead Squats, 95/65 

Optional Accessory Work:

3 rounds for Reps of:

1 minute Max Push-ups

1 minute Max Hollow Hold (seconds)

1 minute Max Superman Hold (seconds)

1 minute of Rest 

BaseFit 

WOD:

Tabata Jumping Lunges

Tabata Pull-ups

Tabata Push Press, 45/33

Tabata KB Sumo Deadlift High Pull, Red/Blue 

• 8 rounds each movement; no rest between movements

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

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