6.13.17 Workout of the Day

Kids Camp in Full Force

M-W-F 930-1030 AM

CrossFit

1. Run Conditioning Every 2:00 for 16:00 complete:

200m Run (8 sets)

-Each set should take bet. :30-:50 sec.-

-Goal is consistent splits- 2. Stamina Conditioning EMOMx16: Odd: 6-10 Power Cleans (155/105) Even: 6-10 Strict HSPU

ICT

Conditioning: In teams of 3

accumulate as many reps as possible in 30 minutes of:

burpee BJ-over (24/20)

cal row

-each burpee BJ=1 rep

-each cal= 1 rep

*Each team has one rower and one box

-partition reps how you like, strategy is most important-

Midline=coaches choice