4.6.16 Workout of the Day

FREE CrossFit Endurance Class tonight with Coach Trey. 7 PM.

Bring your running shoes!!

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes complete 20 reps/movement+:60 second hollow

WOD 1: Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (53/35 KBs in each hand)

rest 2 min

WOD 2: Every 2 minutes, for 10 minutes (5 sets): Resistance band pushups/deficit Pushups/HRPU

15-20 each set

rest 2 min

WOD 3: Three sets of: Single-Arm DB Row x 8 reps each Rest 45 seconds Hollow Holds/Rocks x 60 seconds Rest 45 seconds

Cooldown: 600 m run

300 m at 80%

300 m at conversation pace

ICT

General WU: Coaches Choice

Specific WU: 150 m run+ 10 reps/ movement

WOD 1: 25 min Partner AMRAP 150 m sprint 10 KB thruster (35/25) **One bell one arm** 5 burpees

Partner A completes one round while Partner B rests.

8one set, do thrusters with one arm, next set switch arms

SCORE= total team rounds combined

Cooldown: 8 min Coaches Choice