12.13.16 Workout of the Day

Coach Kramer, visiting CrossFit Invictus (San Diego), home of one of the best Affiliates, programs and athletes in the country.

CrossFit

General WU; Coaches Choice

Specific WU:Take 5 minutes to complete 150 m run+

10 perfect reps/your movements/ progressions used for wod

WOD 1: BenchMark “Cindy” 20 min AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Squats

WOD 2:

12 minute EMOM (of your choice):

Pick 3 movements to work with your coaches on any gymnastics skills you’ve been working to master – muscle-ups, pistols, etc…

An example is below that you can use:

gymnastic Skill work 12 min EMOM (35/:25)

min 1: DUBS/progressions

min 2: pistols/progressins

min 3: GHD situps/ progressions

ICT

General WU; Coaches Choice

Specific WU: Take 5 minutes and complete

100 m run +10 reps/ movement

WOD 1: 27 min EMOM (:35/:25)

Min 1: KBS (53/35)

Min 2: abmat situp

Min 3: cal row

We will score this wod as a "tabata format" in which

your score will be your lowest rep/movement combined

Cooldown+Midline: 600 m run+

Tabata

odd:prone plank

even:hollow hold