6.27.16 Workout of the Day

Happy Birthday Becca.. Hope you wake up soon!

CrossFit

General WU: Coaches Choice

Specific WU: the 6 minutes to find progressions for WOD 1 Gymnastic WOD 1: 3 sets For Max total reps: (18 minutes Total)

Min 0-1: Max Muscle ups (bar or ring)/ Pullup of choice

Min 1-2 rest

Min 2-3: Max HSPU/ progressions of choice

Min 3-4: rest

Min 4-5: Max L sit hold

Min 5-6: Rest WOD 2: Every 3 minutes, for 15 minutes (5 sets): Row 250 Meters/ 150 m SPRINT 10 Burpee Box Jump-Overs (24″/20″)

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 300 m run+10 KB Squat Cleans

WOD: Scaled "Helton"

3 RFT of: Run 600 meters 30 Squat Cleans (using single Kettlebell (35/35)) 30 Burpees

-30 min CAP-

Midline : 30-20-10 Abmat situps

:30 hollow hold after every rounds

Schedule

CrossFit

5:30- Martin

8:15- Amber

9:30 KIDS CROSSFIT - Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-Amber

7:15- Mark

8:30- Mark Martin Assist

9:30- Martin

12:30- Brandon

5:00- Trey Martin Assist

6:00- Trey Martin Assist

7:00- Trey