Athlete: Lorenzo G. 

CROSSFIT

WARM-UP

160428A
EMOM x 10 of:

odd minutes = SMART Goal Work

even minutes = Mobility exercise

WOD

160428B

2016 Masters Event 3

15 minute AMRAP of:

55 Double Unders

15 Chest to Bar Pull-ups

5 Hang Power Cleans, 155/105

ACCESSORY WORK

A. Accumulate 60 seconds of L-sit hold

B. 3 x 20 Push-ups

C. 3 x 10 Dumbbell Bicep Curls, each arm

BASEFIT

WOD

160428BF
5 minute AMRAP of:

20 Mountain Climbers, single count

10 V-ups

-rest 2 minutes

5 minute AMRAP of:

5 Burpee Plate Jumps

10 KBS

-rest 2 minutes

5 minute AMRAP of:

20 Russian Twists, single count

10 Push-ups

-rest 2 minutes

5 minute AMRAP of:

10 Squat Thrusts

10 Hollow Rocks

MOBILITY WOD

Warm up: 2 rounds

10 bilateral ER band

                  10 kb rows bent over

                  10 banded y w with foam

                  10 plank on rows

Shoulder * 4 with band

Sleeper stretch

Couch stretch plus 

Quad release 

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

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