Thursday/Friday
CrossFit
Gymnastics:
Flow for 15 minutes of:
1 Legless Rope Climb
15 second L-Sit Hold
30 second Bridge Up Hold
60 second Pancake Splits
WOD:
3 rounds for time of:
500/400 meter Row
21 Knees to Elbows
12 Thrusters, 115/75 pounds
Optional Accesory Work:
3 x 5 of Strict DB Press
Superset with:
3 x max reps Strict Chin Ups
• rest 2-3 minutes between sets
BaseFit
WOD:
Double Tabata (40 secs ON/20 secs OFF) x 4 rounds of:
• Wall Balls
• KBS
• Jump Over Rogue Blocks
• V-ups
* 1 minute rest between stations
Mobility WOD:
Warm up: Row 10 pulls only
10 legs only
10 full pulls
Foam roll lumbar spine
PVC IR stretch
PVC pec stretch
Pass through forward and reverse
Hamstring tac and floss
Kettlebell ir hip mobilization
Partner distraction
Olympic banded squat
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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