2.18.16 – WOD 

   
 
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Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odds = 12 Windshield Wipers

Evens = SMART Goal work

WOD:

For time: 

100 Double Unders

50 ABMAT SU

25 Deadlifts, 135/95 

80 Double Unders

40 ABMAT SU

20 Deadlifts, 185/115

60 Double Unders

30 ABMAT SU

15 Deadlifts, 225/155

40 Double Unders

20 ABMAT SU

10 Deadlifts, 275/185

20 Double Unders

10 ABMAT SU

5 Deadlifts, 315/225

Optional Accessory Work:

 BaseFit

WOD:

Teams of 3 for time:

300 Air Squats

200 Push-ups

100 Pull-ups

200 Knee Tucks on Rower 

300/200 Calorie Row 

MWOD:

Warm up: walk 200m or jog 200m

Foam roll Crowntown low back series

med ball plate t/s  

hip flexor twist stretch  

lax trigger point t/s with weight

Hip opener with band/plate. 

Ankle band/plate. 

Froggy stretch  

Press ups/cobra  

Partner forearm remainder of time 

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

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