Athlete: Carly R.

Thursday

CrossFit:

Warm-up:
2 x for Quality:
10 Bridge ups
5 Basic Swings + Scap Retractions
10 Step out + 10 step back Duck Walk w/ PVC in front rack position
10 Hollow Rocks

Strength:
Week 6 Split Jerk 5 x 2 @ 55% of your 1RM

• same concept as Front Squats & Back Squats; Deload focusing on speed and foot work

WOD:
Partner relay 20 minute AMRAP of:
Row 250 meters
12 Push Press, 115/75 pounds
12 Chest to Bar Pull-ups

BaseFit:

Warm-up:
Same as CrossFit

WOD:
3 minute AMRAP of:
50′ Bear Crawl
50′ Crab Walk
50′ Walking Lunge steps
50′ Broad Jumps
Rest 1 minute between rounds

• repeat for 3 rounds

• after 1 minute rest start this:

3 rounds of:
1 Rope Climb
2 Wall Climbs
30 Double Unders

Mobility:

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

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