Athlete: Ron P.

Thursday/Friday

CrossFit:

Warm-up:
With a partner:
Row 2,000 —> switch every 250 meters

Partner that is not rowing picks one gymnastic skill and practices it for 30-45 seconds (example: Handstand Hold, HS Walk, L-Sit, Etc

Strength:
EMOM x 10 of:
Odds = 1 Legless Rope Climb
Evens = 5 High Box Jumps —> you choose height (do NOT bound on high box jumps; hands on box and hop off to ensure a full reset prior to each jump)

WOD:
10 rounds for time of:
5 Ring Dips —> muscle-up to dip, if possible
5 HSPU
15 Russian KB Swings, Red/Blue
Rest 1 minute after each round

*20 minute time cap

BaseFit:

WOD:
EMOM x 10 of:
1 Strict Pull-up
2 Push-ups
3 Burpees
4 Air Squats
5 ABMAT Sit-up
6 Mountain Climbers

Immediately followed by:
EMOM x 10 of:
12 Wall Balls, 20/14 pounds @ 10/9 foot target

Immediately followed by:
EMOM x 10 of:
10 Russian KB Swings
20 Plank Hold

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

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