2.20.16 Workout of the Day

Rob Shrieve 1230 CrossFit

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU: 3x: 15/12 Calorie Row 5 Burpee Box Jumps

+

DB/KB Push Press 2x8 reps

Build to workout weight

WOD 1: 25 minute AMRAP: 10 Burpee Box Jumps (24/20) 15 DB Push Press (55/35) 20/15 Calorie Row

150 m run (exit sign)

At the 30 min mark, as a team of 2 for 2 rounds

Athlete 1: 400 m run/row

Athlete 2: max reverse crunches

No measure here, just keep moving

Post rounds completed to comments.

ICT 9 AM

General WU: Coaches Choice

Specific WU: 300 m run (exit sign)

+10 reps/movement

WOD 1:10 rounds for time of: Sprint 100 meters (CF-843 sign) 10 Pull-ups Sprint 100 meters (CF-843 sign)

10 Burpees Rest 30 seconds after each round