3.22.17 Workout of the Day

Congrats to Emi, our 1230 ICT regular, for taking her fitness to nature this past weekend and completing her first Spartan Race.

CrossFit

Strength: Front Squat (80%/4)3

Conditioning 3 sets of 5 min AMRAP : 3 rounds of: 5 Strict Pull-ups 10 KBS 53/35 15 abmat Sit-ups Max Dubs in remaining time Rest 5:00 after every round

ICT

Conditioning: 2 sets of 12 minute EMOM with

3 minute break between sets

min 1: 100 m sprint

min 2: 20 abmat situps

min 3: 20 Bumper G2OH (45/25)

min 4: :40 wall sit

-work no more than :40 seconds but goals is to complete

all reps/station

Midline: 4 minute static holds