11.17.18 Workout of the Day

Val, 615 ICT

CrossFit and ICT

1.Conditioning

Tabata This!"

Tabata Squat Rest 1 minute Tabata pushup Rest 1 minute Tabata lunges Rest 1 minute Tabata burpees Rest 1 minute Tabata Sit-up

SCORE=lowest rep/tabata combined

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.

2. Sprint conditioning

16 minute EMOM

Every 2 minutes complete 200 m sprint or 200 m row.

SCORE=lowest round.