7.16.15 – WOD 

  
Athlete: Autumn S. 

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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