2.2.17 Workout of the Day

Tandi, 830 AM CrossFit

Box Brief:

For our Super Bowl pool, we only have 5 squares remaining.

CrossFit

1.Conditioning:

12 minute EMOM Odd: 50 Double-unders Even: 12 Kipping HSPU

2. Run Conditioning 3 Rounds: 4x200m Run :20 Rest after every set *Rest 1:00 between rounds*

3. Midline

2 sets of;

20 reverse GHD reverse hypers

20 GHD situps

1 minute l sit

ICT

WOD 1: for max perfect reps

Station 1:

5 sets each of

100 m sprints (;40/:20) *No measure here*

rest 1 minute

Station 2:

5 sets each of

max cal row (:40/:20)

rest 1 minute

Station 3:

5 sets each of (:40/:20)

Incline pushups to box

rest 1 minute

Station 4:

5 sets each of (;40/:20)

weighted abmat situps (45/25)

rest 1 minute

-please stations and rotate to station in front of you-

-no more than 5 people/station-

Midline: Coaches Choice