Athlete: Jodie Reitan
Thursday
CrossFit:
Warm-up: 3 RFQ of:
200 meter Jog
10 PVC Pass Thrus w/ 5 pound plate lying face down on ground
12 Empty Barbell Good Mornings
20 Band Pull Aparts
Strength: Sumo Deadlift 3-3-3-3-3
*after each set of SDL perform a set of 5 seated DB Strict Press (heavy)
WOD: EMOM x 20:
1 Squat Clean + 1 Front Squat + 1 Jerk
*you may adjust loads throughout; score is average of all successful rounds so keep track of loads
Cash out: For time 100/70 Push-ups w/ feet on Rogue block
BaseFit:
Warm-up: Tabata Hollow Rocks
WOD: Partner WOD 20 minute AMRAP:
1 Knees to Elbow
2 Toes to Bar
3 Pull-ups
10 OHS w/ DB, 5 each side
10 Wall Balls
*switch each station; K2E/T2B/PU is one station
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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