6.21.18 Workout of the Day

Maricruz, 830

Box Brief:

-All classes will meet on the CrossFit side than break off after the group mobility

-Please continue to be on time for class.

-Cheer Camp today with Coach Beth, from 9-2 PM.

CrossFit and ICT

1.Team "Helen Kelly"

For Time: 2 Round of Kelly 2 Rounds of Helen 2 Round of Kelly

-Cap is 35 minutes-

-Run Together, partition reps as feel fit-

2. Midline: 5 minutes Coaches Choice

3: Skill: Gymnastic Skill of Choice, (rope climbs, pull-ups, pushups, etc)

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. If unable to run, complete one of the following:

500/400 Meter Row 25/15 Calorie Assault Bike