Coaches Coach - Jan 30/17
Coaches Coach
One of the best things about the CrossFit community and the classes, is the support and enthusiasm we get from everyone! The Coaches and support crew are always game to help at Indestri.We strongly encourage that support! We want you to finish your workout, turn around and cheer everyone else on still finishing! What we would ask, is that you leave the coaching to the coaches.We have experienced coaches who know what they are talking about. It's their job to inform, instruct, and coach technique. Keep supporting and encouraging one another, that's great. But please leave the technical advice to the coaches.
Monday January 30th 2017
Focus:
3x 20 -KB Cossick Squats (10/10)
3x 20 Heavy KB Step ups (10/10)
.
Workout Of the Day:
3x 3 min AMRAP with 2 min rest
15 KB Swings 24/16
10 Pistols (5/5)
5 Pull Ups
.
Lvl 2
3x 3 min AMRAP with 2 min rest
15 KB Swings 24/16
10 Pistols progression (5/5)
5 Pull Ups
.
Lvl 1
3x 3 min AMRAP with 2 min rest
15 KB Swings 24/16
10 Pistols (5/5)
5 Pull Ups
.
lvl 4
3x 3 min AMRAP with 2 min rest
15 KB Swings 24/16
10 Pistols (5/5) (unbroken & alt)
5 C2B
.
Cash Out:
3-5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
.Check back each night at 8pm for the next days WOD
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