Athlete: Kim Wisnia

Thursday & Friday

CrossFit:

Warm-up:

Airdyne 50 calories AS FAST AS POSSIBLE, then:

Accumulate 1 minute in Bridge Up position
20 Deadbugs w/ 2 second pause holding 5# plates in each hand
25 Frog Squats
30 Heels to Heaven to Straddle stretch

Skill: Every 2 minutes for 5 rounds:

Clean (Full)

2 @ 65 – 2 @ 70 – 2 @ 75 – 1 @ 80 – 1 @ 85% of 1RM Squat Clean

WOD: 5 rounds for time of:

5 Deadlifts, 275/185 pounds
10 Burpees

*this WOD has a 10 minute time cap

BaseFit:

WOD: Team of 3 perform a 25 minute AMRAP of:

Station 1 = Hold two KBs in the rack position
Station 2 = Burpee Pull-up
Station 3 = Row 250 meters (this stations determines when to rotate)

Mobility class 8:30am on Thursday:

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

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