160516 


Maria D. from our 6 week challenge. 

Monday 

STRENGTH

Wendler Week 4 Back Squat 

1 X 5 @ 40%

1 X 5 @ 50%

1 X 5 @ 60%

*use 90% of your actual 1RM when calculating percentages. Also no failure today 

WOD

3 rounds for time of:

400 meter Run 

21 Toes to Bar 

7 Deadlifts, 315/225 

ACCESSORY WORK

A. 100 Walking Lunge Steps

B. 3 X 6-8 GHRs

C. 30 Heels to Heaven w/ 3 second decent, every time you break lie in Child’s Pose for 60 seconds 

BASEFIT 

WOD

0-10 Minute: 1 Mile Run + AMRAP of: 10 Wall Balls + 5 Pull-ups

10-13 Minute: Rest

13-20 Minute: 800 Meter Run + AMRAP of: 10 KBS + 10 Russian Twists

20-23 Minute: Rest

23-27 Minute: 400 Meter Run + AMRAP of: 10 Box Jump Overs + 10 ABMAT SU 

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

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