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Monday 2.6.17 Workout of the Day

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE

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“Opening Day”

For Time: (21 Min Cap)

21-15- 9 

Front Rack Lunges (1=1) S(75/55) RX/RTG(95/65)

Pull Ups RTG(Chest to Bar)

Thrusters S(75/55) RX/RTG(95/65)

Box Jumps S(Step Ups) RX/RTG(24/20)

Kettlebell Swings S(44/25) RX(53/35) RTG(70/44)

Scaled(15-12- 9 of each movement)

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WOD Tips:

-Today’s workout should ideally take about 15 minutes to complete. No individual movements should be too challenging, so choose weights and scales that you can

do big sets of each movement. Pace the first round out and break up the sets more than you think. Hold steady on the 2 nd round and then try to pick up speed in the

final round of 9 as you get close to the finish line. The lunges and thrusters will be using the same barbell so choose a weight you can handle for both movements.