Athletes: On Rampers from left to right, Michael, Chris, Nicole
Thursday/Friday
CrossFit
A)
3 rounds NOT for time of:
10 Handstand Push-ups
1 Rope Climb
1 minute Hollow Hold
B)
4 rounds, each for time, of:
20 Calorie Row
15 Front Squat, 115/75 pounds
10 Push Press, 115/75 pounds
5 Bar Muscle-ups
Rest 2 minutes
C)
6 minutes of light cardio (you choose modality)
3 x of:
8 Strict Toes to Bar
15 HR Push-ups
BaseFit:
WOD:
20 minute AMRAP of:
200 meter Run
1 round of “Cindy”
Warm down:
Same as CrossFit
Mobility WOD:
Row 20 legs only, 20 arms only, 20 full pulls
Down dog alternate plank (45 seconds each) rest in child’s pose 5 rounds
Med ball thoracic opener with barbell
Tricep mash
Front rack stretch with band
Single arm plank rows
Half kneel core stabilizer with bands
Posterior cuff rig stretch
Froggie
Couch plus