170323

#TBT to Nate C. at the old gym.

THURSDAY

WOD

“White”
5 rounds for time of:
3 Rope Climbs, 15′
10 Toes to Bar
21 Walking Lunge Steps w/ 45/35 Plate Held Overhead
400 meter Run

ACCESSORY WORK

A. 4 x 30 Reverse Hyper
B. Reverse Tabata L-Sit
C. 100 Calorie Ski Erg for Quality

SHRED

WOD

“Diced Up”
50 minute AMCAP (as many calories as possible in 70-75%)
1,200 meter Run
25 ABMAT SU
1,000 meter Row
25 ABMAT SU
800 meter Ski
25 ABMAT SU
.6 mile Bike
25 ABMAT SU

BASEFIT

WOD

For time:
50 Box Jump Overs
40 Kettlebell Swings
30 Push-ups
20 Toes to Bar
10 Dumbbell Man Makers
20 Toes to Bar
30 Push-ups
40 Kettlebell Swings
50 Box Jump Overs
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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