6.19.17 Workout of the Day

Happy Birthday Anna Pepper

Box Brief: Our 830 AM CrossFit class been moved to 815 AM daily for summer only due to kids camp which starts at 930 AM. ICT class is still at 830 AM.

CrossFit

Conditioning: 25 Min AMRAP Teams of 3:* 10 Barbell Reverse Lunges (5/leg), (95/65) 10 S2OH (95/65) 20 Lateral 2-foot bar hops (1 jump = 1 rep) 200m Run *Relay style, Athlete 2 can start once Athlete 1 leaves for the run

Midline: Benchmark 75 GHDSU for time

Cooldown: 5-10 minutes row bike run of choice

ICT

Conditioning: 25 Min AMRAP Teams of 3:* 10 KB Reverse Lunges (5/leg), (53/35) 10 KBS (53/35) 20 Lateral 2-foot pvc hops (1 jump = 1 rep) 100m Run *Relay style, Athlete 2 can start once Athlete 1 leaves for the run

Midline: Benchmark 100 no arm abmat situps for time

Cooldown: 5-10 minutes row bike run of choice