Monday
CrossFit
Strength:
Front Squats 5-4-3-2-1, heavy
WOD:
Max Unbroken sets in 20 minutes of:
10 Hang Power Cleans, 115/75
8 Front Squats, 115/75
6 Push Jerks, 115/75
Optional Accessory Work:
10 minute AMRAP of:
1 KB Windmill, each side
1 KB Turkish Get-up, each side
BaseFit
WOD:
3 rounds of 45 seconds ON/15 seconds OFF of:
Wall Balls
Toes to Bar
Burpees to jump and touch Pull-up bar
Ring Rows
Shoulder Bridge Ups
– 1 minute rest between rounds
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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