Bear Crawls burning the shoulders and legs of BaseFit athletes. 

Thursday

*details may be customized based on announcement of 15.1 

CrossFit

Strength:

5 x 5 Superset of Bench Press and Weighted Pull-ups

• add weight each set 

WOD: 

3 rounds for time of:

400 meter Run 

21 KBS, Blue/Pink 

12 Handstand Push-ups

Warm down:

Walk 400 meters 

100 Flutter Kicks

4 minutes of Pec/Tricep stretch, 2 minutes each side 

BaseFit

WOD:

Partner WOD 25 minute AMRAP of:

50 Calorie Row

40 Jumping Lunges

30 DB Pec Flys 

20 Mountain Climbers

10 Toes to Bar 

Warm down:

Same as CrossFit 

Mobility:

Warm up: 

jog 200 

Group warm up

Psoas release 

KB calf tac n floss

Plantar fascia grind

Calf stretch mobilize combo

Elbow extension with band and active mobilization

Tricep lax ball

Foam roll lumbar series with band

Piriformis release