1.15.19 Workout of the Day
- ryan Baggott
- Jan 15, 2019
- 1 min read
Welcome back Kelly!
Box Brief:
-Starting today, for the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.
-All Open details coming later this week.
-Refer a friend and make that $$$, see your coach for more details-
CrossFit
Skill: Jump Rope Practice
1.Team of 2
"Fuller Circle" For Time: 125/90 Calorie Assault Bike 300 Double-Unders 3000 Meter Row/ 8x400 m sprints (4 each, I go you go) 300 Double-Unders 125/90 Calorie Assault Bike
-Sub Assault bike for 1200 m run together
2. Open Prep: 3 Rounds for efficiency:
10 HSPU
15 GHD Sit-Ups
30 foot Single DB Front Rack Dumbbell Lunge (50/35)
ICT
1. Team of 2, 25 minute AMRAP, I go, you go
P11 burpee BJ-over (24/20)
10 abmat situps
P2 then completes couplet above
P12 burpee BJ-over (24/20)
10 abmat situps
P2 then completes couplet above
Burpee BJ-over keep ascending by 1, situps stay at 10 reps
2. Open Prep: 3 Rounds for efficiency:
10 kip swings
15 GHD hip extensions
30 foot Single KB Front Rack Dumbbell Lunge (50/35)
3.Cooldown: 5 minute bike or row
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