4.28.16 Workout of the Day

Josh Simpson, Saturday 830 AM CrossFit

CrossFit.. IN ICT building

General WU: Coaches Choice

Specific WU: 1 rd of WOD at 70%

WOD 1: Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders) Minute 2 – 10 Burpees Minute 3 – 15 Kettlebell Swings

WOD 2: Three sets of: Single-Arm KB Row x 6-8 reps Rest as needed Prone Plank Hold x 60-90 seconds Rest as needed

Cooldown: 800 m run (stop sign)

400 m at max effort, rest as needed, but no more than 1 minute

400 m at conversation pace

ICT.. IN CrossFit building

General WU: Coaches Choice

Specific WU: 400 m run +15 reps/movement

WOD 1: Benchmark "Kelly"

Five rounds for time of: Run 400 meters 30 Box jump, (24/20) 30 Wall ball shots (20/14)

-35 min cap-

Cooldown: 5 min row at conversation pace or skill of choice