Workout of the Day 13 Apr 2017

Workout of the Day 13 Apr 2017

CFP Kinection, CFP Washington – *CrossFit Main Class

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”
-Roy T. Bennett

Metcon

“Tricycle” (Calories)

Teams of 3:

(1 Athlete per station)

EMOM 18:

-20 Russian Kettlebell Swings (32/24) (24/16)

-30 Walking Lunges

-Max Calorie Row*

Scaling Recommendation:

15 Swings / 20 Lunges

*Score = Total calories as a team

Mobility

Pigeon

Seated Straddle

Triple Bully (banded)

Endurance Metcon

“Clean Plate” (Time)

1.5 Mile Run

40 Pull-ups (Ring Rows/JPU)

40 Kettlebell Swings (32/24) (24/16)

1 Mile Run

30 Box Jumps (30/24) (24/20)

30 Burpees

800m Run

40 Sit-ups

40 Double Unders

-40 min. cap-

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