2.4.16 – WOD 

   
CrossFit + Paleo = Fountain of Youth

Thursday/Friday

CrossFit 

SMART Goal Work

EMOM X 10 of:

Odds = 10 Hollow + Arch Rolls

Evens = SMART Goal 

WOD:

5 rounds for time of:

Run 200 meters

20 Russian KBS, Red/Blue

15 Toes to Bar 

10 Burpees

5 Hang Power Clean, 185/115

Optional Accessory Work:

3 sets NOT for time of:

10 Seated DB Hammer Curls

10 Tricep Kickbacks, each side 

10 DB Pec Flys

BaseFit

WOD:

Partner WOD for time:

100 Pull-ups

100 Calorie Row

100 Box Jump Overs

100 Russian Twists

100 Thrusters, 45/33

100 Push-ups

100 ABMAT SU

*one person works at a time 

Barbell Club:

A)

Back Squat 5-5-5+ @ 65/75/85 % of 1RM*

*always use 90% of actual 

+ as many reps as possible until failure; note reps and weight
B)

Back Rack Lunges, 4 X 10, (5 ea/sd) heavy

C)

4 X 8 Weighted Pistols, ea/sd

D)

3 X 15 Weighted Back Extensions 

Superset with

3 X 15 GHDSU

MWOD:

Front rack (with band) 

Wall angels alternate pelvic tilts

Cervical stretches 

Shoulder overhead with partner

Lay flat with hips/knees at 90 degrees decompress spine use peanut 

Upper trap smash (with bar on rig)

Thoracic spine rotation with band on rig

IT band grind 

Partner IT band stretch

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

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