2.1.18 Workout of the Day

515 ICT

Box Brief:

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CrossFit and ICT

CrossFit.com Saturday 27, 2018.

1.Conditioning: 20 min AMRAP

10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

2. Row Conditioning 5 Rounds: 35/25 Calorie Row Rest 1:00 between efforts

-200 m run/20/15 cal assault bike other options for cal row

Scaling

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option Complete as many rounds as possible in 20 minutes of: 5 chest-to-bar pull-ups 10 push-ups 15 single-leg squats to a box, alternating *After every 3 rounds, run 400 meters

Beginner Option Complete as many rounds as possible in 20 minutes of: 5 jumping chest-to-bar pull-ups 10 knee push-ups 20 walking lunges *After every 3 rounds, run 400 meters

2. Row Conditioning 5 Rounds: 35/25 Calorie Row Rest 1:00 between efforts

-200 m run/20/15 cal assault bike other options for cal row