Athlete: Paul F. handling some 275 pound Deadlifts, aka Health-Lifts

Thursday/Friday

CrossFit:

Warm-up:
Jog 400 meters, then;
2 rounds for Quality of:
10 Squat Therapy
10 OH PVC Duck Walk Steps (10 forward + 10 Backward)
5 Deadbugs w/ 5 pound plates in each hand, pause 2 secs at ext
3 Strict Muscle-ups —> mod = Skin the Cats
:30 Side Plank, each side
Rest 2 minutes

Strength:
Back Squat 3 x 8, same loads across all working sets

WOD:
AMRAP in 6 minutes of:
5 Power Snatch, 135/95 pounds
5 Bar Muscle-ups

Rest 3 minutes

AMRAP in 5 minutes of:
10 Power Snatch, 115/75 pounds
10 Chest to Bar Pull-ups

Rest 2:30 minutes:

AMRAP in 4 minutes of:
15 Power Snatch, 95/65 pounds
15 Pull-ups

BaseFit:

Warm-up:
Jog 400 meters and foam roll

WOD:
Partner chipper for speed:
1,000 meter Row (switch every 250m)
100 A Squats
80 Russian KB Swings
60 DB Snatch
40 V-ups
20 Strict Pull-ups
40 V-ups
60 DB Snatch
80 Russian KB Swings
100 A Squats
1,000 meter Row (switch every 250m)

*30 minute time cap

BaseFit for Kids:
Same as above

Mobility Class:

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

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