From left to right: Oscar T., Tony L., Ron P., and Joe M. 

Thursday/Friday

CrossFit 

Gymnastics:

Flow for 15 minutes*

3 Weighted Pull-ups, building 

5 Weighted Push-ups, building 

7 Hollow Rocks 

10 Cartwheels, 5 each side 

• these weekly gymnastics workouts are intended to be scaled up or down as needed to ensure that the movements are challenging, but doable. This is NOT for time, so please keep your heart rate down and place more of an emphasis on quality of movement and building strength in bodyweight elements. The coach will take you through a very light warm-up, so you can use this piece as a warm up for the WOD 

Partner WOD:

For time:

1,000 meter Row

42 Overhead Squats, 115/75 pounds 

42 Pull-ups

750 meter Row 

30 Overhead Squats, 115/75 pounds 

30 Pull-ups

500 meter Row

18 Overhead Squats, 115/75 pounds

18 Pull-ups

• one person works at a time; split the load up however you want 

Optional Warm Down:

3 rounds of:

1 minute Pancake Splits

1 minute Puppy Dog 

1 minute Pigeon stretch, 30 seconds per side 

BaseFit 

WOD: 

With a 40 minute running clock:

0-10:00 

100-80-60-40-20 of:

Jumping Jacks

50-40-30-20-10 of:

ABMAT SU

10:00-20:00

Run 1 mile

20:00-30:00

AMRAP in 6 minutes of:

10 One Arm DB Push Press, 5 per side

10 Jumping Lunges 

30:00-40:00

5 rounds of:

50′ Bear Crawl

1 minute Couch Stretch, 30 seconds per side 

Mobility WOD:

Warm up: Air dyne 

                  2 min calf right

                  Air dyne

                  2 min calf left

Calf mash kettlebell 

Posterior tib release 

Shoulder banded flexion

Shoulder banded pec

Banded triceps

Lax ball lats

Band: ER/IR

          Rows 

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

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