5.1.18 Workout of the Day

Sarah, 415 CrossFit

Box Brief: Happy Birthday Al

CrossFit

1.Deadlift

Build to a heavy set of 5, clean grip only

2 Team of 2,

A) 600 Meter Run 12 Deadlifts (225/155)

12 Burpee Box Jump Over (24/20) into

B) 400 Meter Run

9 Deadlifts (275/185)

9 Burpee Box Jump Over (24/20) into C) 200 Meter Run 6 Deadlifts (315/205)

6 Burpee Box Jump Over (24/20)

-P1 completes "A" while P2 rests, P2 starts "A" after P1 completes "A."-

Score=Total team time

3. Midline 3 Sets:

10 Barbell Good Mornings

10 Hip extensions

10 Hanging knee raises

ICT

1.Skill: Jump Rope Practice

2. Conditioning

Team of 2 Leapfrog AMRAP 25: 30 DUBS/60 singles 100 m sprint 15 Kettlebell Swings (70/53)

3. Midline: 9 min EMOM (;40/;20)

min 1: hanging knee raises

min 2: mountain climbers

min 3: superman