160804

 

 
New member Kelly H. 

THURSDAY

ENDURANCE

160804ENDURANCE
EMOM x 10 of:
Odd minutes = 200 meter Run
Even Minutes = 30 second HS Hold

WOD

160804WOD
5 rounds of 2 minutes of:
5/3 Bar Muscle-ups
18/15 Calorie Row
Max Thrusters, 135/95
– rest 3 minutes between rounds*score is total amount reps of Thrusters

ACCESSORY WORK

A. 3 x 15 Reverse Snow Angels, w/ weight if possible
B. 3 x 10 Weighted Dead Bugs, ankle weights plus small plates in hands, 5 each side (MOVE SLOWLY & CONCENTRATE)
C. Max Static Superman hold, rest 90 seconds, REPEAT

BASEFIT

WOD

20 minute Partner AMRAP of:

10 Burpee Plate Jumps

10 DB Thrusters

10 Toes to Bar*switch every station

MOBILITY

WOD

Dynamic warm up 3 rounds
Inch worm to cobra 5 with 5 second pause top/bottom
Scorpion 10 each side
Triangle hold and reach 5 on each side
Punters kicks and hip abduction
Accumulate 4 min hang during the warm up
Hand behind back IR stretch–alternate with scap pinches
Bottom of squat banded hip abduction–alternate with elevated pigeon 
Cervical stretches 
Upper trap grind 

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