7.30.15 Workout of the Day

Athlete Bio: Becca Garcia

Years doing CrossFit:1+

Profession: Manager and bartender at Mi Tierittas, Hardeeville.

Interesting Fact 1: Becca is a breast cancer survivor (HELL YEA) and proud mother of 2 girls.

Interesting Fact 2: Becca has continued to CrossFit even after breaking her foot in May.

Interesting Fact 3: Becca can text on 2 phones at the same time .. True story

Interesting Fact 3: Becca has been to known to wake herself up from her own snorts..gross

Some people have a "hollow leg". Becca has a "hollow body." :)

CrossFit

General WU: Coaches Choice

Specific WU:

Run 400 meters

+

1x 10 Push Jerks (45/35) 10 Box Jumps (24/20)

Prep

Push Jerk 2 x6 reps

Build to workout weight Choose a weight that allows you to complete 30 reps in 1-2 sets

WOD 1:

3 rounds for time: Run 800 meters (big square) 30 Push Jerks (95/65) 30 Box Jumps (24/20)

ICT

General WU: Coaches Choice

Specific WU:in 7 min accumulate 5 reps/movement

WOD 1: 12 min EMOM:

– Odd: 15-20 dips on box

– Even: 15-20 bumper ab mat situps (25/15)

Athletes will choose their own weight for the Step-ups and the situps. Each Set should be challenging.

rest 3 min

WOD 2: For Time:

30 – 20 – 10:

– KB G squat (53/35)

– KB Swing (53/35)

*300 m run after every round*