9.18.15 Workout of the Day

Crossfit Kid Sebastian helping us coaches move some weights in preparation for the Beatdown. Carola.. You raised a good kid!

ALL BEATDOWN ATHELTES: Use today as an active rest day. Get your body and mind ready for Saturday!!

CrossFit

General WU: Coaches Choice

Specific WU:

AMRAP in 8 minutes (moderate pace): 3-5 Strict Pullups/Negatives/Ring Rows 5-7 Strict Dips/Negatives/Parallettes 10 Walking Lunges

Prep

2 sets: 10 KB Swings 5 Toes to Bar 10 KB Walking Lunges WOD 1:

3 rounds for time: 20 KB Swings (53/35) 20 Toes to Bar 20 KB Walking Lunge steps (holding KB in goblet position) Post time to comments.

ICT

General WU: Coaches Choice

Specific WU: 2 min DUB practice

WOD 1: Benchmark Annie 50-40-30-20-10

DUBS

Abamt Situps

scale: DUBS 2/1 ratio

Time Cap 10 min

at the 15 Min Mark:

WOD 2: :40/:20

min 1: bumper step up (24/20) weight of your choice

min 2: Unbroken hollow hold

At the 23 min mark,

WOD 3:

100O m big square run