3.27.18 Workout of the Day

Elexis, Post 18.5.

The Open is over, we can all smile now and start having some fun with our fitness.

CrossFit

1. Pause Front Squat Heavy Single

2. Conditioning 4 Rounds, On the 4:00: 12 Thrusters (95/65) 15/12 Calorie Bike 18 x 10 Meter Shuttle Sprints

3. Midline Not For Time: 21-18-15-12-9 GHD Sit-Ups :15 Second L-Sit Hold After Each Set

ICT

1.Skill: Pullups

2.Conditioning

25 minute partner leapfrog AMRAP

7 pullups

7 BJ (24/20)

100 m sprint

Midline: 5 minutes

Cooldown:600 m jog/800 m row