Monday
CrossFit
Strength:
Back Squats, 5 X 5 building to 90%*
*add weight from last week based on the following:
<100 pounds = 5
100-199 = 10
200-299 = 15
300+ = 20
WOD:
50/30 Assault Bike Calories
Immediately into:
1 mile Run (CrownTown mile loop course)
• total time is your score
Optional Accessory Work:
3 sets NOT for time of:
10 Strict Pull-ups, weighted if possible
8 Bulgarian Split Squats, each side (weighted)
6 Dragonflys, 5 second decent tempo
BaseFit
WOD:
Tabata Bottom to Bottom Squats
Immediately followed by:
1 mile Run (use CrownTown mile loop)
Immediately followed by:
100 Push-ups
50 V-ups
25 Pull-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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