Athlete: Drew V. mobilizing. PC: Denise F.

Thursday/Friday

Register for The 2015 Reebok CrossFit Open here

Daily Schedule

CrossFit:

Warm-up:
For Quality:
Jog 1 mile slowly (conversational pace in a group)
Then:
3 x of:
5 Wall Angels
10 Single Leg Shoulder Bridge, each side

Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each

20 pounds less each drop set

WOD:
“JT”

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

Warm down:
Row 500/Airdyne 50 Cals/Walk 400 (pick one)
50 Hollow Rocks
2 minutes OH PVC w/ weight lying on bench

BaseFit:

Warm-up:
Same as CrossFit

WOD:
3 rounds for time of:
800 meter Run
30 KBS
30 Hand Release Push-ups

Warm down:
Same as CrossFit

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

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