161207

Coach Kip’s 5pm BaseFit crew. Always a good sized group; always a great workout to start the weekend. 

WEDNESDAY

STRENGTH

BACK SQUAT 10-8-6-4-2
E2MO2M x 5 sets of:
Back Squat
*goal is build to a heavy 2 rep
**build up/warm up is built in to the EMOM

WOD

12 MIN ASCENDING LADDER OF MU/SS
12 minute AMRAP of:
2 Muscle-ups
2 Squat Snatch, 155/105
4 Muscle-ups
4 Squat Snatch
6 Muscle-ups
6 Squat Snatch
continue this sequence as far as possible…

ACCESSORY WORK

A. 3 x 10 max weight of Strict Curls (stand against wall with butt and shoulders touching throughout rep)
B. 3 x 10 Barbell Skull Crushers
C. 3 x 10/10/10 DB Front Raises/Lateral Raises/Reverse Fly

BASEFIT

WOD

161207BF
20 minute AMRAP of:
100 foot Walking Lunge Steps
100 foot Bear Crawl
100 foot Monkey Walk, 50′ each way
100 foot Burpee Broad Jump

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

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