5.25.16 Workout of the Day

Get it Alaina, 1230 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 4-5 minutes complete 10 reps/movement+ L sit progression

WOD 1:Three sets (12 minutes) of: 30 seconds of Dynamic Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit Progression Rest 90 seconds

WOD 2: Every 5 minutes, for 25 minutes (5 sets) for times: Run 400 Meters 25 Push-Ups.. (no snaking and toes stay on the ground)

ICT

General WU: Coaches Choice

Specific WU: 10 cal row+ :30 sec plank+ KB farmers carry down and back

In teams of 3 complete for 30 minutes complete in relay style:

Athlete 1: Max meter row

Athlete 2: plank on rings

Athlete 3: Double KB famers carry (53/35)..Down and back length

of gym 2 times.

SCORE=Team total meters rowed