Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
5 Air Squats
5 Squat Jumps
5 Pushups
5 Situps
Strength
5 Rounds
5 Double Front Squats
Work Capacity
Crossfit’s Angie
For Time
100 Pullups (modify with bands, as jumping pull-ups or ring rows)
100 Pushups
100 Situps
100 Air Squats
* All reps must be completed of one exercise before moving to the next. Modify the workout to 1/4 or 1/2 reps when needed. 2 people can also partner up to complete a full Angie as a pair!
Durability
Yoga Short or active stretch.
Record workout results in training journal.
Also record box breathing practice, water intake, hours of sleep, and nutrition daily.