1.4.15 – WOD 

  
Athlete: Cindy F. doing some One Arm Russian Kettlebell Swings during “Awkward Object Wednesday” last week. 

Monday

CrossFit

Strength:

Back Squats 5 X 5, building up to 90% of your 5RM 

WOD:

15.3

AMRAP in 14 minutes of: 

7 Muscle-ups

50 Wall Balls, 20/14 

100 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Goblet Lateral Lunges, each side

20 Russian Twists w/ KB

BaseFit

WOD:

10 minute AMRAP of:

21//18 Calorie Row 

15 A-Squats

9 Walking Lunges, each side 

Rest 1 minute 

10 minute AMRAP of:

21 ABMAT SU

15 Push-ups

9 Pull-ups 

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

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