Monday 

CrossFit

Strength:

Build up to a 5RM Back Squat 

WOD:

10 minute AMRAP of:

12 Box Jumps, 24/20

9 Handstand Push-ups 

6 Power Snatch, 115/75 

Optional Accessory Work:

21-15-9 reps NOT for time of:

Strict Pull-ups

Walking Lunge Steps, each side 

V-ups 

BaseFit

WOD:

5 rounds for Reps of: 

:30 on/:30 off 

Row, Calories 

Crab Touches 

Goblet Squats 

V-twists over KB 

Rest 1 minute 

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

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