9.5.18 Workout of the Day

Ryan Lockhart 530 AM

CrossFit

1.Strict Handstand Push-ups 20 Repetitions Rest 1 Minute 17 Repetitions Rest 1 Minute 14 Repetitions Rest 1 Minute 11 Repetitions

2.“Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

3.Accessory: Assault Bike Conditioning 2 Rounds: 3 Minutes Easy 2 Minutes Moderate 1 Minute Fast

Rest 1 Minute Between Rounds

ICT

1.For Time: 21-18-15-12-9: KB SDHP (53/35) Single KB Front Rack Step ups

AirSquats

Cal row

Start and finish with 800 m run

2. Midline: 100 abmat situps for time