4.18.18 Workout of the Day
- ryan Baggott
- Apr 18, 2018
- 1 min read
B.A. and Casey, staying hydrated at RBC
CrossFit
1. Strict Handstand Pushups Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double Unders Even Minutes – Max Strict Handstand Push-ups
Modify Double Unders to number you can achieve in 50 Seconds or less.
2. Conditioning Alternating On the Minute x 14 (7 Rounds): Odd – 15/12 Calorie Assault Bike or Cal Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
3.Accessory:. Back Squat 10 Reps @ 70% 8 Reps @ 73% 6 Reps @ 77% 4 Reps @ 81% 2 Reps @ 86%
Rest 2:00 between sets.
ICT
1.Conditioning
In teams of 2 compete
20 Minute AMRAP of
10 Ground to Overhead (45/25)
10 pushups
10 KB goblet squats (53/35)
-complete full rounds than switch-
2.10 min AMRAP 100 m sprint,
-one works, 2 rest-
-Goal is 30 total team sprints-
SCORE=team total sprints,
3.Midline:Static Holds
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