9.19.17 Workout of the Day

CrossFit kiddo Issac aka "Booger Man" working those shoulders.

CrossFit

1. Gymnastics Conditioning 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 9 Strict HSPU rest :15 6 Strict HSPU

2.Conditioning:

80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Odd Object Run (50/35) 40 Kettlebell Swings (70/53) 60/40 Cal Calorie Assault Bike

-20 min cap-

HSPU Modifications:

L-pushups

DB Press

4-point

Run Modifications:

1000 Meter Row

Bike Modifications:

400 Meter Run 500 Meter Row

ICT

1.Conditioning: 5 rounds for or max total reps

On a Running Clock:

1 min of 100 m sprint

1 min of lateral burpees over pvc

1 min of cal row

1 min of KB Goblet squat (35/25)

-2 min rest-