Athlete: Kyle B.  

Monday

CrossFit 

Strength:

Build to a 5RM Back Squat, then one drop set 30 pounds less x 5 reps

WOD: 

15 minute AMRAP of:

200 meter Run 

15 Toes to Bar 

10 Front Rack Stationary Lunges, 135/95 pounds 

5 Hang Power Clean & Jerk, 135/95 pounds 

• score is total reps (run counts as 20 reps) 

Warm down:

6 minutes light cardio 

5 minute AMRAP of:

10 OH Plate Sit-ups

20 Russian Twists w/ plate

1 minute Plank Hold 

BaseFit

WOD:

1 minute ON, 1 minute OFF x 5 rounds of:

Row for Calories

KB Shoot Thrus 

Push-ups 

Warm down:

Same as CrossFit