6.16.16 Workout of the Day

Mayra and daughter, 830 ICT

CrossFit

General WU: Coaches Choice

Specific WU: Take 6 minutes to setup stations / hit 3-5 Reps per station.

Gymnastic Skill Interval: Every minute for 16 minute, for 18 minutes (:40/:20)

Station 1 – Rolling Pistol or Roll to Candlestick Station 2 – Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups Station 3 – Hollow Body Hold Station 4 – Bar Muscle-Ups or Ring Muscle-Ups

WOD 1: 4 sets for max reps of: 60 seconds of Burpees Rest 60 seconds 60 seconds of 150 m SPRINT Rest 60 seconds 60 seconds of Rowing (calories)

Midline : Coaches choice Tabata

ICT

General WU: Coaches Choice

Specific WU: In 7 minutes complete :

300 m run + 10 reps/ movement

WOD 1: 5 RFT of

21 KBS (53/35)

15 BJ (24/20)

9 Slam Ball (20/15)

Cash in and out 600 m run (state of mind)

Midline : Coaches choice tabata