5pm BaseFit was 19 deep on Friday! Don’t forget this class and Youth Fitness at 5pm on Friday is still going on during the Open. 

Wednesday

CrossFit

Strength:

20RM Bench Press

WOD:

For time:

30 Handstand Push-ups

40 Pull-ups

50 KBS, Blue/Pink

60 ABMAT SU

70 Burpees

Optional Accessory Work:

3 sets NOT for time of:

10 Stationary Dips

20 Decline Russian Twist, weighted

30 Bottom of OHS hold, 45/33

BaseFit

WOD:

8 X 200 meter Run, 90 second rest

6 X 300 meter Row, 90 second rest 

4 X 40 Double Unders, 30 second rest

2 X 50 Air Squats, 90 second rest 

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

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