12.30.15 – WOD 

  
Athlete: Kimberly R. during some inch worm push-ups showing some great hamstring flexibility. 

Wednesday

CrossFit

Strength:

Build up to a 3RM Push Press

WOD:

6 rounds for time of:

10 One Arm Russian KBS (R), Blue/Pink

10 One Arm Russian KBS (L), Blue Pink 

100 meter Carry, Blue/Pink KB & 45/25 pound plate 

5 Burpee Pull-ups

2 Turkish Get-ups, 1 each side (Blue/Pink) 

1 Rope Climb 

Optional Accessory Work:

8 minute AMRAP of:

30 Double Unders 

10 GHDSU

5 Strict Handstand Push-ups

BaseFit 

WOD:

5 rounds of:

1 minute Push-ups

1 minute Front Squats w/ Dumbbells

Rest 3 minutes

5 rounds of:

1 minute Pull-ups

1 minute Deadlifts w/Dumbbells

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

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