Athlete: Kim W.  

Saturday

CrossFit 

Partner WOD:

A)

5 minutes to establish a 1 Rep Max for both partners:

Squat Clean Thruster

rest 2 minutes then…

B)

10 minute CAP

4 RDS 

20 Deadlifts, 225/155 pounds 

20 Bar Facing Burpees

Rest 10 minutes then…

C)

9 minute CAP

50 Box Jump Overs, 30/24 inch box 

80 Goblet/Front Squats, Red/Green

30 Hang Power Cleans, 155/105 pounds

30 Calorie Row

• one person works at a time for B & C

Mobility WOD: 

Walk/jog 400m

Bretzal stretch

Crowntown foam roll sequence with a twist

Partner press ups and leg lifts

Pigeon stretch banded partner 

Upper trap release on bar 

Partner overhead stretch multi grip

Posterior cuff release 

Forearm lax ball release