Athlete: Sarah F. during hero workout “Randy”

Thursday/Friday

CrossFit 

Gymnastics:

15 minutes for Quality:

6 Handstand Push-up

8 One Legged Squats, 4 each side 

6 Ring Dips

8 Pull-ups 

WOD:

Every 5 minutes for 4 sets (20 minutes):

Sprint 200 meters 

15 Push Press, 95/65 pounds 

20 Double Unders 

15 Sumo Deadlift High Pull, 95/65 pounds

20 Box Jump Overs, 24″/20″

Warm down:

6 minutes of light cardio (you choose modality) 

20 Pass Thrus

2 minutes Thoracic Mobility (see poster)

15 Bridge Ups

2 minute accumulation Bridge Up hold

BaseFit

WOD:

10 rounds for time of:

10 Jumping Lunges 

10 Push-ups

100 meter Run 

10 A-Squats

10 Strict Press (preferably DB) 

100 meter Run 

Warm down:

Same as CrossFit