160721

Athlete: Lauren M. this was in response to last week’s 30 minute EMOM. 

THURSDAY

WOD

160721
15 minute AMRAP of:
Row 300 -or- Bike .4 miles
30 Wall Balls, 20/14
3 Rope Climbs, 15′

ACCESSORY WORK

A. 3 x 5 Axle Bar Power Cleans, heavy
B. 2 x 21’s Bulgarian Split Squat (7 bottom half reps/7 top half reps/7 full reps), each side
C. 3 x 10 Heels to Heaven w/ ankle weights, 3 second tempo

BASEFIT

WOD

160721BF
For time:
25 Pull-ups
50 Walking Lunge Steps
25 Push-ups
50 Walking Lunge Steps
25 ABMAT SU
50 Walking Lunge Steps
25 KBS
50 Walking Lunge Steps
25 KB Russian Twists
50 Walking Lunge Steps
25 Supermen
50 Walking Lunge Steps
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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