4.17.18 Workout of the Day

CrossFit

1. Benchmark “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swing (53/35) 12 Pull-Ups

2. Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15) Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

ICT

5 min Jump Rope Practice (:30/:30)

1. Conditioning In teams of 2:

3 Rounds: 100 DUB (200 Singles)

40 Wallballs (20/14#) 600 m run-together 2 Rounds: 100 DUB (Singles)

40 Wallballs (20/14#) 400 m run-together 1 Round: 100 DUB (200 Singles)

40 Wallballs (20/14#) 200 m run-together

Midline: 8 min EMOM (:30/:30)

odd: plank

even: hollow hold