Athlete: Autumn Shupe exhibiting an ideal pike position for her Handstand Push-ups.

Saturday

CrossFit:

8am only today

Mobility class is cancelled

Warm-up: Jog 1 mile @ 70-80% effort

Strength: Push Press

Set 1 = 5 reps @ 65%
Set 2 = 5 reps @ 75%
Set 3 = 5+ reps @ 85%

* (+) stands for as many reps as possible; basically muscular failure

WOD: With a partner, 10 rounds for time of:

5 Thrusters, 135/95 pounds
7 Wall Ball 2-fers, 20/14 pounds @ 10/9 foot target
9 Box Jumps, 24/20 inch box
11 Air Squats

Partner A does entire round while Partner B rests, then switch, and repeat until both partners have completed 5 rounds a piece; GO HAM!

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

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