Wednesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3x
5 Air Squats
5 Squat Jumps
5 Pushups
5 Situps
Strength
5x
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. Or, modify by dividing the reps up as desired (10 sets of 10 reps of each exercise, for example). You can also decrease total reps as needed.
Durability
Yoga or active stretch.