Athlete: Josh Serrano
Monday
CrossFit:
Warm-up: 3 rounds for Quality of:
5 OHS, 40/50/60 percent of your 1RM
5 Clean Grip Sotts Press
10 PVC Pass Thrus (face down w/ 5# plate)
16 Duck Walk Steps
Skill: Every 2 minutes for 5 rounds:
Snatch (Full)
*65%, 70%, 75%, 80%, 85%
WOD: 3 rounds for time of:
800m Run
30 KB Swings, Red/Blue
30 Pull-ups
*30 min cap
BaseFit:
WOD: Teams of 3 for time:
5,000 meter Row
400 Air Squats
300 Push-ups
200 DB Snatch
100 ABMAT SU
*45 min cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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