Athletes: Melissa M. & Jodie R.

Thursday

CrossFit:

Warm-up: 3 rounds for Quality of:

10 Pulls on Rower between 22-26 s/m
10 Pulls on Rower between 26-30 s/m
10 Pulls on Rower between 30-34 s/m
1 minute banded floss of elevated Ankles (L)
1 minute banded floss of elevated Ankles (R)
10 OH PVC Duck Walk steps forward + 10 steps backwards
10 PVC Pass Thrus lying face down w/ 5 pound plate

Skill: EMOM x 12 of:

Odds = 4-6 Strict HSPU —> deficit, if possible

Evens = 2 Snatch Balance —> you choose weight

WOD: “Nancy”

5 rounds for time of:

Run 400 meters
15 Overhead Squats, 95/65 pounds

*20 min cap

BaseFit:

Warm-up: Jog 1 mile SLOWLY

WOD:

10 minute AMRAP of:

5 Pull-ups
10 DB Push Press
15 A-Squats

Rest 5 minutes

8 minute AMRAP of:

5 Toes to Bar
10 ABMAT SU
15 Wall Balls

Rest 4 minutes

6 minute AMRAP of:

5 SDHP w/ KB
10 Goblet Squats w/ KB
15 Supermen

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

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