160720

Athlete: Ben L. displaying his PR in the Double Pigeon position in Yoga class last week. 

WEDNESDAY

STRENGTH

160720STRENGTH
Deadlift 3-3-3-3, building

WOD

160720WOD
4 rounds, each, for time of:
200 meter Run
7 Deadlifts @ 1.5 x bodyweight
11 Ring Dips
15 Box Jump Overs, 24/20
– rest 1 minute between rounds

ACCESSORY WORK

A. 4 x 8 Seated DB Hammer Curl to Arnold Press, heavy
B. 4 x 12 Seated DB French Press, heavy
C. 100 Scapula Pull-ups, not for time

BASEFIT

WOD

160720BF
4 rounds, each, for time of:
Run 300 meters
25 A-Squats
20 Push-ups
15 Toes to Bar
– rest 2 minutes between rounds
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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