5.8.17 Workout of the Day

Transformation Tuesday , Val and Ofelia.

Box Brief: Happy Birthday Jeff Maine

CrossFit

1. Conditioning "Jerry" Run 1 mile Row 2K Run 1 mile

-Goal = sub 25 minutes-

2. Midline Conditioning 21-18-15-12-9: GHD Hip Extensions

After each set – :15 Second L-Sit Hold

3. Skill: HSPU work

ICT

1. Conditionng

In teams of 2 completes 4 sets each of

4 minute AMRAP 300 m run into

remaining time AMRAP of:

4 Burpee BJ over (24/20)

8 KBS (53/35)

P1 completes 4 minute AMRAP while P2 rests

P2 starts AMRAP after their run where P1 left off

SCORE=Total team rounds+reps

Sub in Assault Bike row 20/15 cal row for run

2. Midline: 6 minutes (:20/:10)

leg lifts

butterfly abmat sitips

prone plank