12.10.15 – WOD 

  
Athlete: Cindy F. finding a way to smile in the middle of “Leg Day”. 

Thursday/Friday

CrossFit 

SMART goal work:

EMOM X 10 of:

Odd minutes = SMART goal #1

Even minutes = SMART goal #2

Ex: HSPU, Pull-ups, Rope Climbs, Double Unders, Muscle-ups, HS Walk, Pistols

WOD:

12 minute AMRAP of:

3 Handstand Push-ups

6 Toes to Bar

12 Kettlebell Swings, Red/Blue 

Optional Accessory Work:

5 rounds NOT for time of: 

15/12 Calorie Row

10 GHDSU 

1 Rope Climb

1 minute Double KB Front Rack Hold

BaseFit 

WOD:

Every 10 minutes X 3 sets (30 minutes) 

Row 500/400 meters

40 OH Walking Lunge Steps, 45/25 

30 ABMAT SU

20 Push-ups 

100 meter Farmers Carry w/ 2 KBs 

Mobility WOD:

COME WORK ON THOSE QUADS

warm up: cardio and foam roll combo

Pec stretch 

Triceps release 

Quad mash/partner mash

Adductor mash

Stretch quads 

Floss L3

Thoracic opener 

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

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