2.19.15 – WOD

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Athlete: Rocio

Thursday

Daily Schedule

CrossFit:

Warm-up:
Group Dynamic led by Coach

WOD:
“CrossFit Total”

1RM Deadlift —> 20 minutes to establish
1RM Back Squat —> 15 minutes to establish
1RM Strict Press —> 10 minutes to establish

Warm down:
Walk 400 meters
25 Strict Knees to Elbows (3 second decent)
2 minutes Isometric Hip Adductor squeeze
2 minutes Wall Decompression

BaseFit:

Warm-up:
Same as CrossFit

WOD:
EMOM x 7 of:
5 Burpees
10 Goblet Squats

Rest 3 minutes

EMOM x 7 of:
5 HR Push-ups
10 Bench Dips

Rest 3 minutes

EMOM x 7 of:
50′ Bear Crawl
10 Push Press, 45/33 pounds

*NOTE:
Coach at their own discrepancy may reduce/increase rep schemes to ensure the EMOMs are challenging, yet doable

Warm down:
Same as CrossFit

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

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