Tuesday 5.16.17 WOD

Coach Mike and Kelsey, CrossFit Prom

Warm-up: 15min

Dynamic Warm Up
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
PVC Game

WOD: 30min

30min EMOM
Min 1: 10 Burpees
Min 2: 10 Box Jumps w. step down (24,20)
Min 3: 10/8 Calorie Assault Bike
Min 4: 10 Hollow Rocks
Min 5: 10-30sec Handstand Hold
Min 6: 45sec Farmer Carries (70,55)
**Score successful rounds
Rx: (Double Under Attempts)
L1: (Single Unders x 2)
Training Intent:
Endurance/GPP work Zone 2-3 for the entire 30:00 (MHR 65-75%). Transitions times should allow athletes to keep heart-rate consistent. Farmer Carries can be done inside just encourage athletes not drop their KBs for the entire 45s. This type of working should feel similar in effort is an moderately paced 5k Run.

$ Out: 5min

Side Plank: 3 x 20s ea. Rest 30s.