Athlete: Vero A. follow her on Instagram @tugita
Monday
CrossFit:
Warm-up:
6 minute AMRAP of:
Burpee Broad Jump, 50′
5 Hollow Swings + Scapula Retractions
10 Heavy Russian KBS
Bear Crawl, 50′
*steady pace with gradual increase in intensity —> start at 60% the first round
Strength:
Front Squat 4 x 4 @ 10/5 pounds heavier than last week
WOD:
“Helen”
3 rounds for time of:
Run 400 meters
21 KBS, Blue/Pink
12 Pull-ups
*15 minute cap; scale accordingly
Warm down:
Pick one exercise that you’ve never tried from the mobility posters and perform for 4 minutes (2 mins each side)
BaseFit:
Warm-up:
Same as CrossFit
WOD:
Partner relay style 20 minute AMRAP of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Warm down:
Max effort Hollow + Superman Hold then same as CrossFit
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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