Athlete: Ashley P. (Coach Rose’s daughter)

Wednesday

Daily Schedule

Register for The 2015 Reebok CrossFit Open here

CrossFit:

Warm-up:
3 rounds of:
30 seconds Double Unders
30 seconds Rest
20 seconds Sampson Stretch (L)
10 seconds Rest
20 seconds Sampson Stretch (R)
10 seconds Rest
20 seconds Medball Side Plank Twist (L)
10 second Rest
20 seconds Medball Side Plank Twist (R)
10 seconds rest

Test:
20 minutes to find:
1RM Overhead Squat
1RM Jerk from behind the neck

WOD:
7 rounds for time of:
7 Thrusters, 95/65 pounds
7 Burpees Over the Bar
7 Pull-ups

• this WOD has a 15 minute time cap

Warm down:
Walk 400 meters
50 V-ups
2 minutes Child’s Pose
2 minutes Wall Decompression

BaseFit:

Warm-up:
Same as CrossFit

WOD:
10 minute AMRAP of:
10 Russian KBS
100 meter Run
10 Jumping Lunges
100 meter Run

Rest 5 minutes

10 minute AMRAP of:
5 Jumping Pull-ups
5 HSPU
10 A-Squats

Warm down:
Same as CrossFit

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

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