5.5.18 Workout of the Day

Ashley, 830 AM

CrossFit and ICT

1. Conditioning:

Team of 3

45 min AMRAP Run 400 m- together 6 rope ascents, 15-ft. rope - I go, you go Run 400 m 30 clapping push-ups- switch at 10

-This is a CrossFit.Com Mainsite WOD from 4-13-18.

-Please wear knee sleeves, pants or long socks today-

Team Scaling This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option Complete as many rounds as possible in 45 minutes of: Run 400 meters 4 rope ascents, 15-ft. rope Run 400 meters 30 push-ups

Beginner Option Complete as many rounds as possible in 30 minutes of: Run 400 meters 6 rope climbs, lying to standing Run 400 meters 30 knee push-ups