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WEDNESDAY

WARM-UP

SMART EMOM
EMOM x 10 of:
odd minutes = SMART goal #1
even minutes = SMART goal #2

WOD

EMOM x 21 of:
minute 1 = 14 Alternating DB Snatch, 50/35
minute 2 = 10 Burpee Box Jump, 24/20
minute 3 = 6/4 Muscle-up

ACCESSORY WORK

A. Iron Scap Protocol
B. 5 minutes alternating every 30 seconds between Cobra/Downward Dog
C. 100 Walking Lunge Steps

BASEFIT

WOD

4 rounds for reps of:
1 minute of Wall Balls
1 minute of Rest
1 minute of Toes to Bar
1 minute of Rest
1 minute of Kettlebell Swings
1 minute of Rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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