5.22.18 Workout of the Day

Alex

CrossFit

1. Conditioning "Anchored Down" 7 Rounds, On the 4:00: 30 Air Squats to med ball 20/14 Calorie Row/ Bike/200 m sprint 10 Lateral Burpees over PVC Score is slowest round.

2. Midline 4 Giant Sets: Max Effort L-Sit Hold 20 Hip Extensions Rest 1:30 between sets.

ICT

1. Conditioning, team of 2

4 rounds each, alternating rounds for max reps complete: A) P1 completes 2 minutes burpee box jumps-over (24/20)

than P2 completes above

Directly into

4 rounds each, alternating rounds for max reps complete:

B) P1 completes 2 minutes alternating DB C&J (50/35)

than P2 completes above

2. Midline: 4 sets for efficiency, :30 sec/station

PVC pipe good morning

strict hanging knee raises

hollow hold