160512

Athlete: Lisa C.

THURSDAY

WARM-UP

160512SMART
EMOM x 10 minutes of:
odd minutes = SMART Goal Work
even minutes = Pancake Splits

WOD

160512WOD
5 rounds of 3 minutes of:
10 Power Cleans, 135/95
10 Ring Dips
10 10 V-ups
Max reps of Wall Balls in remaining time
– rest 2 minutes between rounds

ACCESSORY WORK

A. 3 x 10 Heels to Heaven, 5 second tempo decent
B. 3 x 25 Reverse Hyper
C. Barbell Bridges, 3 x 12, heavy

BASEFIT

WOD 

160512BF
4 rounds, each for time, of:
300 meter Run
10 Toes to Bar
15 Box Jump Overs
20 KBS
– rest 2 minutes between rounds
MOBILITY WOD
Warm up: row/jog/air dyne 
      Pick body part and start rolling out 
Shoulder flexion with strap
Shoulder abduction with strap
Overhead lateral lean
Hip distraction
Plantar flexion stretch
T ham with foam roll 
Todd’s *3
Lax ball upper trap/scap (if no time as homework!!)
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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