11.29.16 Workout of the Day

Jonathan 830 CrossFit.

CrossFit

General WU: Coaches Choice

Specific WU:Take 3-5 minutes to set up stations and complete

each station for :30 seconds WOD 1: 12 minute Midline EMOM (:40/:20) Min 1: GHD supine hold/superman Min 2: Prone plank on rings Min 3: HS walk

WOD 1: 4 RFT of: 14 Alternating Dumbbell Snatch (55/35 lbs) 14 Toes to Bar 400 Meter Run

(15 minute cap)

Cooldown: 2 minute assault bike

ICT...all morning and 1230 classes will be in CrossFit

General WU: Coaches Choice

Warmup: 300 m run+5-7 reps/movement

WOD 1: For 33 minutes complete (:30/:30)

min 1: cal row

min 2: burpees.. FULL extension.

min 3: Prone plank on elbows

*We are going to score his workout like a Tabata, so will

will combine your lowest cal row with your lowest burpee*

*the plank will not be measured*

Cooldown: 300 m run+ coaches choice