2.22.16 – WOD 

  
Athlete: Bre Walton 

Monday

CrossFit

Strength:

20RM Back Squat

• upon conpletion of your 20RM perform 50 Dumbbell Pullovers in as few of sets as possible 

WOD:

6 rounds of: 

2 minute AMRAP of:

2 Muscle-ups

4 Russian KBS, Red/Blue

8 Goblet Lunge Steps, 4 ea/sd

– 1 minute rest between rounds 

Optional Accessory Work:

3 X superset of:

25 Banded Tricep Extensions

20 Push-ups

15 DB Tricep Kickbacks 

BaseFit

WOD:

EMOM X 30 of:

Minute 1 = Row 15/12 calories

Minute 2 = 10 Burpees

Minute 3 = 15 V-ups

Minute 4 = 20 Jumping Lunges 

Minute 5 = Rest 

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

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