9.3.15 – WOD 

  
Athlete: Danielle D. (Dat back doe) 

Thursday/Friday

CrossFit 

Gymnastics

EMOM x 15 minutes for Quality of:

Minute 1 = 3-5 Wall Facing HSPU

Minute 2 = 5-10 Anchored Stand-ups

Minute 3 = 1-2 Legless Rope Climbs

WOD

20 minute Partner Relay of:

300/250 meter Row

12 Knees to Elbows

10 Burpees

Optional Core Work

3 sets NOT for time of:

10 Hollow Rocks

8 Strict Toes to Bar

10 Arch Rocks

45 second Plank Hold

BaseFit

WOD

20 minute AMRAP of:

Holding a 5/2.5 pound plate in each hand: 

10 Thrusters

10 Walking Lunge Steps

10 Lateral Raises

10 Reverse Walking Lunges

10 ABMAT Sit-ups

• every time you set the plates down 5 Burpee penalty

Mobility WOD

Class cancelled, next class is Saturday, 9/5 at 8am

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

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