12.5.17 Workout of the Day

Coach Jason taking his fitness to new heights in CH-47 Chinook while serving our country, repping 843. #Merica

CrossFit

1.Skill: Strict HPSU (12 minutes)

-athletes use this time to PRACTICE this skill, no measure-

2. Conditioning: CFNE Benchmark "Black and Blue" 5 Rounds: 10 Power Cleans (135/95) 10 Barbell Facing Burpees

3. Midline Not for Time:

30 Strict Toes to Bar 40 GHD Sit-Ups 50 Abmat Sit-Ups

ICT

1.Skill: (15 min EMOM)

min 1: pullups

min 2:DUBS

min 3:HSPU

-This is your time to PRACTICE this skills, no measure-

2. Conditioning :Benchmark "Helen"

3 RFT of

400 m Run

21 KBS

12 pullups

3. Midline: 2 rounds for QUALITY:

1 minute Unbroken plank

1 minute Unbroken superman

1 minute Unbroken hollow hold

-rest as needed bet set, but no more than :30 seconds