Functional fitness at its finest. Besides, you never know when you’re going to run out of gas, but when you do you will be ready. We’ll make sure of that. 

Thursday/Friday

CrossFit 

Gymnastics:

Flow for 15-20 minutes with:

5 Tempo Push-ups (2 seconds down, 2 seconds up, 2 second pause at top) 

5 Tempo Supine Bar Rows (2 seconds down, 2 seconds up, 2 second pause at top)

10 Pistol Rolls, 5 each side 

20 Double Unders 

WOD:

5 rounds for time of:

5 Box Jumps, 30″/24″ 

10 Hang Power Cleans, 135/95 pounds

15 Toes to Bar 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset of:

12 DB Bicep Curls

12 OH DB Tricep extension

BaseFit 

WOD:

5 rounds for reps of:

1 minute Row (Calories) 

1 minute Walking Lunge Steps 

1 minute DB Push Press 

1 minute DB Bent Over Rows

1 minute Rest 

Warm down:

Same as CrossFit 

Mobility WOD: 

Warm up: foam roll 2 min       

2 rower            

10 scap retraction on bar to a 10 second count 

Triceps grind bilateral 

Super front rack with bar

Partner hamstring smash 

Spinal twist with banded hip distraction

Crowntown foam roll sequence PLUS!! 

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

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