4.25.18 Workout for the Day

Woody, Bar Muscle Up 530 AM CrossFit

CrossFit

1. Strict HSPU Alternating On th Minute x 12 (6 Rounds): Odd Minutes – 50 DUBS Even Minutes – :30 sec Max Strict Handstand Push-ups Repeat from last week. Aim to improve.

2. Conditioning For Time: 1500 Meter Row 35 lateral burpees over pvc 50/35 Calorie Assault Bike 35 lateral burpees over pvc 1500 Meter Row

3. Midline 1 Round, Not for Time: 35 GHD Sit-Ups 1 Minute L-Sit (Accumulated) 35 GHD Sit-Ups

ICT

1. Skill Alternating On th Minute x 12 (6 Rounds): Odd Minutes – :30 Unbroken Jump Rope Even Minutes – :30 HS Hold 2. Conditioning

2 RFT:

100 KB SDHP (53/35)

800 m run

60 jumping lunges

Midline: 3 sets of

:30 sec hollow

:30 superman

:30 mountain climbers

-rest 1 minute after every set-