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