The Workout of the Day

2018.12.12 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Post warm-up practice sets: 3 rounds- 10 dips 12 rings rows 10 Alt. rolling pistols or rolling squats Metcon (AMRAP – Reps) One station every 90 seconds for 5 rounds (30 minutes total): 1) Bike 14/17/20 2) Burpee BJO 8-15 3) 50-100′ Seal walk* 4) 14 DB snatches 5) 60′ OH DB walking lunge* (Use same DB as snatch)Notes: Goal is to pick

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2018.12.11 CROSSFIT

CrossFit IPA – CrossFit Metcon (Distance) 10 Minutes AMRAP for distance. In teams of 3: 100′ shuttle run 1-2-3-4… *alternate sets with partner Deadlift (5-4-3-2-1 ) Metcon (No Measure) Gluteus Wreckus 3x: 50’/50′ banded sidestep 15 Straddle squats 20 glute bridge w/ march

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2018.12.10 CROSSFIT

CrossFit IPA – CrossFit Bench Press (5-4-3-2-1) Metcon (Time) 3 Rounds: 100 double unders 20 pull-ups 10 hang squat cleans 95-155, 65-95 Metcon (No Measure) Optional accessory 3 sets- 8/8 DB bicep curls 12-15 Tricep rollbacks band- 50 front raises 50 pull aparts 50 hi pulls

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2018.12.9 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) -Agility ladder -3 sets: 4 forward rolls 25’/25’ lateral crawl 12 GHD hip ext Metcon (Time) 4 rounds for time: 25/20 Assault bike 2 laps farmer carry 30 Wall ball 100’ sled row

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2018.12.8 TEAM WOD

CrossFit IPA – Team WOD Metcon (AMRAP – Reps) 6:00 Partner Plank Burpees Metcon (AMRAP – Rounds and Reps) 6:00 10 H2H Kb swings 20 double unders (20 single) **Rotate rounds with partner Metcon (AMRAP – Reps) 6:00 DB Manmakers **Rotate every 3 reps Metcon (AMRAP – Rounds and Reps) 6:00 2 wall walks 10 pull-ups Metcon (Distance) 6:00 Row for Max Meters

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2018.12.7 CROSSFIT

CrossFit IPA – CrossFit Back Squat (5-4-3-2-1 ) Metcon (Weight) 5 rounds not for time: 50′ DB bear crawl 10/10 DB reverse lunges or 8/8 Pistols 20 V-ups/Inc leg raise/GHD Metcon (No Measure) OPTIONAL CORE x 3 12 AB rollouts 60sec chinese plank 10/10 TGU hinge

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