7.13.16 Workout of the Day

Bri Lopez.

Before and after pictures from Coach Mark's Saturday morning 10 am Mobility Class.

If you have any mobility restrictions and/or looking to increase your performance, this is your class! Please sign up on either whiteboard if interested.

CrossFit

General WU: Coaches Choice

Specific WU: 2x w/ unloaded barbell of:

10 DL

10 HPC

10 S2OH

10 OHS

10 Good morning

Strength: Take 15 minutes to build to a heavy Jerk (from the rack) OR Overhead Squat–

choose based on which you feel needs more work.

At the 20 minute mark:

WOD 1: 7 minute AMRAP 7 Toes to Bar 14 Wall Ball Shots

Midline/Cooldown: 2 Rounds NOT for time of:

400 m run

:30 seconds GHD situps

:30 GHD superman

ICT

General WU: Coaches Choice

Specific WU:300 m run +10 reps/ movement

WOD 1: For Time:

1200 m run ( big square +exit sign)

40 single KB Thrusters(35/25)

40 T2B/80 abmat situps

800 m run (Stop sign)

20 KB Thrusters

20 T2B/40 abmat situps

400 m run (palm tree past exit sign)

10 KB Thruster

10 T2B/20 abmat situps

Scale T2B=double reps of abmat situps or hanging knee raises

Midline:none

Cooldown:50/40 cal row at 70% and use remained of time to work on skill