Two sided splits. This happens by making a habit of stretching after every workout. I suggest you do the same. Speaking of which, don’t forget about mobility class Thursday (WOD below) and Saturday, or Yoga this Sunday at 9:30am.

Thursday

CrossFit:

Warm-up:
3 x for Quality of:
5 Scapula retractions + Hollow Swings
10 Barbell Good Mornings
15′ HS Walk
20 Hard Pulls on Rower
25 second Bridge Up hold

WOD:
For time:
30 Muscle-ups

*this should begin with a max effort attempt at consecutive reps

BaseFit:

Warm-up:
With a partner;
4 x 400 meter Run (relay style —> 2 each)

WOD:
With a Partner:
5 rounds for time of:
30 KB Swings
30 Box Jumps
30 Burpees

*one person works at a time

BaseFit for Kids:
Same as above, except:
Rep scheme is 16-16-16

Mobility WOD:

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

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