Athlete: Ryan Osborne

Thursday & Friday

CrossFit:

Warm-up: Jog 800m then:

Alternating Pigeon stretch every :15 x 5 minutes

With a 45 minute consecutive running clock:

0-15 minutes to Establish a 20RM Back Squat

15-30 minutes to complete:

40 Toes to Bar
30 Handstand Push-ups
20 Toes to Bar
15 Handstand Push-ups
10 Toes to Bar
5 Handstand Push-ups

30-45 minutes to Row 1,000 meters for time

Cool down: on your own 2 minutes each leg couch stretch

BaseFit:

WOD: 5 rounds for time of:

400m Plate Run, 45/25 pound plate (do NOT use comp plates —> every time you set the plate down during the 400m run there is an on the spot 10 burpee penalty)
15 Kettlebell Swings, Blue/Pink
10 Hand release Push-ups

*30 minute time cap

Abs: Tabata Hollow Rocks

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

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