5.4.16 Workout of the Day

Congrats to Amy Healy, our own 830 am CrossFit lush for winning another Hilton Head Margarita Mile this weekend with a time of 7:26.

Practice makes perfect Amy.. Keep chugging away!

CrossFit

General WU: Coaches Choice

Specific WU: 200 m run + 5 Burpee Box Jump-Overs

WOD 1: Every 4 minutes, for 28 minutes (7 sets): Run 400 Meters 10-12 Burpee Box Jump-Overs (24″/20″)

SCORE= fastest round+slowest round combined

Accessory: Spend 10-15 Minutes of Focused Mobility/skill Work – identify greatest areas of need and work with coaches on mobility/skill work that will best address those areas.

ICT

General WU: Coaches Choice

Specific WU: 1 round at 70%

WOD 1: 28 min EMOM (:40/:20)

min 1: Cal Row

min 2: KBS (53/35)

min 3: HS HOLD

min 4: abmat situps

Score= Max total reps

Cooldown: use the remaining time in class to focus on skill of choice with your coach.

Please stay the entire hour.