Athlete: Garrett Merryman

Wednesday

CrossFit:

Warm-up: 3 RFQ of:

50 Single Unders
25 Double Unders
25′ Forward Duck Walk
25′ Backwards Duck Walk
12 Dead bugs holding 2.5 pound plates in each hand w/ a 2 second pause (only use weights, if your form is perfect, do not sacrifice mechanics for load)

Mobility prep: accumulate 2 minutes at the bottom of your squat with an empty barbell on your back using a full grip to drive elbows up

Strength: Back Squat 6-6-6-4-4

Set 1-2 @ 60%
Set 3 @ 65%
Set 4-5 @ 70%

WOD: 9-5-3 reps for time of:

Thrusters, 165/115 pounds
Bar Muscle-ups

*this WOD has a 10 minute time cap
**modification for Bar Muscle-ups = 2 x C2B + 2 x Clapping Push-ups

BaseFit:

WOD: Teams of 3 perform for total reps:

5 minutes max Calories, Airdyne
4 minutes max Burpee Box Jumps, 20″
3 minutes max DB Front Squats
2 minutes max DB Push Press
1 minute entire team Plank Hold
2 minutes max DB Push Press
3 minutes DB Front Squats
4 minutes max Burpee Box Jumps, 20″
5 minutes max Calories, Airdyne

Cool down: walking for 6 minutes

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

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