4.26.16 Workout of the Day

Chris and Tish.. being bad somewhere in Arizona

CrossFit

General WU: Coaches Choice

Specific WU: 2x10 cal row + 150 m run

WARMUP WOD:

Every minute, on the minute, for 9 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Row for Calories Minute 3 – 30 seconds of Ring Dips

WOD 2:Two sets of: 60 Seconds of Muscle-Ups/progressions Rest 60 seconds 60 Seconds of Alternating Pistols with Kettlebell (35/20)/progressions Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups or L-Seated DB Press Rest 60 seconds 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups/ hardest pullup progression Rest 60 seconds 60 Seconds weighted ambat setup (45/25) Rest 60 seconds

ICT

General WU: Coaches Choice

Specific WU: 1 Rd of WOD at 70%

WOD 1: Every minute, on the minute, for 30 minutes: Minute 1 – 150 m SPRINT Minute 2 – 12-15 Kettlebell Swings (53/35)

Minute 3 – 15-18 abmat situps

**Athletes will stagger stations**