170420

THURSDAY

STRENGTH

5 x 5 Strict Press, E2M

WOD

“Mainsite Mafia”
4 rounds for time of:
15 Box Jumps, 36/30
Run 400 meters

ACCESSORY WORK

A. 10 minute AMRAP of: 10 L-Pull-ups/15 Hip Extensions
B. 4 x 10 Single Leg Straight Legged Deadlifts
C. 10 minute Pigeon, 5 mins each side

SHRED

WOD

“Jacked”
12 minute AMRAP of:
Bear Crawl 50′
Jog 10 laps inside gym perimeter
20 Russian Twists12 minute AMRAP of:
Laps inside the perimeter of the Gym
*every time you pass the Pull-up rig you must do 1 strict Pull-up or Strict TTB

12 minute AMRAP of:
400 meter Jog (forward)
400 meter Jog (backwards)
200 meter Side Shuffle (L)
200 meter Side Shuffle (R)

12 minute AMRAP of:
50 Jumping Jacks
40 Single Unders
30 Mountain Climbers
20 Lateral Lunges
10 Push-ups

BASEFIT

WOD

4 rounds, each for time, of:
50 Double Unders
40 Russian Kettlebell Swings
30 ABMAT SU
20 Push-ups
10 Strict Chin ups-rest 2 minutes between sets

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