Athlete: Vero A. during a 255 pound Back Squat PR.
Monday
CrossFit
Strength:
3 sets of 50′ OH* Walking Lunge w/ two KBs, heavy and building
*if OH mobility is not ideal for proper positioning, go heavier and do front rack KBs
WOD:
8 rounds of:
:20 Russian KBS, Red/Blue
:10 rest
:20 Thrusters, 75/55
:10 rest
:20 Double Unders
:10 rest
Optional Extra Work:
3 sets of:
5 Single Arm Seated DB Strict Press, each side
5 Single Arm DB Bench Press, each side
5 One Armed Push-ups, each side
BaseFit
WOD:
4 rounds for Reps of :30 ON/:30 OFF of:
One arm Overhead Squat w/ DB
HR Burpees
Jumping Lunges
V-ups
-rest 1 minute
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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