11.14.16 Workout of the Day

Jason James and son Jake looking very happy on their comeback win 20-17

Bank of America Stadium, Charlotte

CrossFit

General WU: Coaches Choice

Specific WU:10 barbell Strict+PP+3x5 ascending

Strength:Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

WOD 1: Every minute, on the minute, for 20 minutes: Minute 1 –15/10 Calories of Assault Bike/30 seconds

Minute 2- GHD situps 30 seconds

Minute 3 – Handstand Push-Ups x 10 reps or 30 seconds HS hold Minute 4 – Double-Unders x 40 reps/80 singles/30 seconds

Cooldown:400 m jog

ICT

General WU: Coaches Choice

Specific WU:Take 5 minutes to complete 10 burpees+10 reps/movement

WOD 1: 25 min AMRAP of:

30 Abmat situps

20 BJ (24/20)

10/8 Calorie row

MIdline/Cooldown:

600 m jog into

1 minute plank series