Monday
CrossFit
Strength:
20RM Back Squat
• upon conpletion of your 20RM perform 50 Dumbbell Pullovers in as few of sets as possible
WOD:
6 rounds of:
2 minute AMRAP of:
2 Muscle-ups
4 Russian KBS, Red/Blue
8 Goblet Lunge Steps, 4 ea/sd
– 1 minute rest between rounds
Optional Accessory Work:
3 X superset of:
25 Banded Tricep Extensions
20 Push-ups
15 DB Tricep Kickbacks
BaseFit
WOD:
EMOM X 30 of:
Minute 1 = Row 15/12 calories
Minute 2 = 10 Burpees
Minute 3 = 15 V-ups
Minute 4 = 20 Jumping Lunges
Minute 5 = Rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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