Athlete: Coach Rose

Thursday/Friday

CrossFit:

Warm-up:
Jog 600 meters, then;
3 x for Quality of:
10 Bulgarian Split Squats, each side —> add weight each round
10 Duck Walk Steps (10 forward + 10 back)
10 HR Push-ups
10 Worlds Greatest Stretch, each side

Strength:
Back Squat 20RM

WOD:
13 minute AMRAP of:
200 meter Run
21 Hang Squat Clean, 95/65 pounds
12 Bar Facing Burpees

BaseFit:

Warm-up:
Same as CrossFit

WOD:
25 minute AMRAP of:
10 Russian KB Swings
10 KB Clean & Jerks (single arm), 5 each side
10 Goblet Squats

BaseFit for Kids:
Same as above

Mobility WOD:

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

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