Week Four|Day Three Wednesday Nov 29th

Instead of my usual CrossFit workout, I had to change it up because I was PMSing (usually I don’t workout at all during this time) but wasn’t feeling too bad this time round and decided to find a workout to cater to it that I could do at low intensity. This workout I created was good, I had no extra pain during or afterwards and still put in a decent amount of effort. This probably won’t always work, but thankfully it did this time.




  • Lat pulldown (wide grip): 4 x 10-12, 60 lb
  • Lat pulldown (narrow/underhand grip): 4 x 10-12, 60 lb


  • Goblet squat: 4 x 10-12, 25 lb
  • Plie squats: 4 x 10-12, 25 lb


  • Push ups: 3 x 10-15
  • planks: 3 x 10 seconds


  • Body bar overhead squats: 4 x 10-12, 18 lb
  • Curtsy lunges: 4 x 10-12

Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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