6.22.16 Workout of the Day

Joey, Kelly, Casey and Steve.. Strengthening that backside 530 CrossFit

CrossFit

General WU: Coaches Choice

Specific WU: In 8 minutes to work up to DL weight + :30 sec/movement

Skill:5 minutes DUB/triple under practice..Everyone

WOD 1: Four sets of: 30 seconds Romanian Deadlift (Goal is 6-8 reps at 70%) Rest 30 seconds 30 second DUBS/trips Rest 30 seconds 30 seconds Nose-to-Wall Handstand Hold Rest 30 seconds

WOD 2: 8 min AMRAP 12 Russian Kettlebell Swings (70/53) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

Midline: Coaches Choice

Cooldown: Take the remaining time to go for light jog (distance of choice) outside

ICT

General WU: Coaches Choice

Specific WU: Spend 8-10 minutes to work up to 3x5 ascending in weight+

10 BJ- over (24/20)

WOD 1: Every 5 minutes for 30 minutes (6 sets) complete:

300 m run (exit sign)

12 BJ-Over (24/20)

12 DL( 155/105)

*Share a bar. Start at whatever station you want. These are sprints!!

SCORE= fastest time +slowest time

Midline: Coaches Choice

Schedule

CrossFit

5:30- Martin

8:15- Amber

9:30 CROSSFIT KIDS - Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45- Amber

7:15- Brandon

8:30- Brandon

9:30- Martin

12:30- Mark

5:00- Trey

6:00- Trey

7:00- Trey