10.8.15 – WOD 

  
Athlete: Chase F. at 13 years old showing us how to hurdle jump the 36″.

Thursday/Friday

CrossFit

Gymnastics:

5 rounds NOT for time of:

3 Ring Muscle-ups, strict if possible

6 Wall Facing Handstand Push-ups 

9 One Legged Burpee

• between each set perform 10 Double Unders —> practice jumping straight into a Double Under vs. doing a Single Under first and if you’re skilled enough hold yourself accountable to unbroken 

WOD:

5 minute AMRAP of: 

3 Overhead Squats, 95/65

3 Chest to Bar Pull-ups

• increase the reps by 3 each round 

2 minutes of Rest 

Repeat for 2 rounds total 

Optional Accesory Work:

Super Couch Stretch, 3 minutes each leg

Pancake Splits, 3 minutes 

BaseFit

WOD:

0-15:00 

Jog 1 mile

15:00-30:00

12 minute AMRAP of:

5 Pull-ups

10 Burpees

20 Double Unders 

30:00-45:00

5 minute AMRAP of:

10 ABMAT SU

10 Supermen

5 minutes Rest 

5 minute AMRAP of:

5 Bicep Curls

5 Reverse Curls

5 French Press

5 Strict Press 

• use empty barbell 

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

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