2.28.19 Workout of the Day

530 AM crew,

"Win the morning, win the Day."

CrossFit and ICT

1.22 minute AMRAP 3 Strict Pull-ups 6 Pushups 9 Kettlebell Swings (53/35) 12 Air Squats 15 GHD Sit-Ups

after rd 1: 200 m sprint

after rd 2: 20/15 calorie row

after rd 3: 20/15 calorie bike

2.10 min GOAT work (:30/:30)

minute 1: GOAT movement of choice

minute 2: Midline movement of choice

3. Accessory Cooldown: 10 minute light bike or row