Athlete: Dustin C.

Thursday/Friday

CrossFit

WOD:

16.5

BaseFit

WOD:

5 rounds, each, for time of:

10 Push-ups

20 ABMAT Sit-ups

30 Mountain Climbers, 15 ea/sd

400 meter Run 

– rest 2 minutes between rounds 

MWOD:

Warm up: arm circles, shoulder rolls

Hip IR/ER with band/monsters 

Hamstring series with band

Low back decompression

Crowntown l/s series

Internal rotation with band on hip 

Behind the back wide grip 

Olympic stretch (band)

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

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