7.13.17 Workout of the Day

Oh Coach Erik

CrossFit

Conditioning For time

21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/20’s) 400 m run after every round

Midline: Coaches Choice

Accessory Work : 4 sets of 50 foot single DB front rack lunges (50/35)

(50 foot=length of gym)

ICT

Conditioning

2 sets of :

1. tabata cal row

2. tabata KB front rack step ups(35/25)(24/20)

3. tabata shoulder taps (lf+rt=1 rep)

SCORE=lowest rep/ tabata combined

Midline+Cooldown: coaches choice

ICT