5.6.19 Workout of the Day

Happy Birthday Ana

CrossFit

1. Back Squat Waves Set #1 - 4 Reps Set #2 - 2 Reps Set #3 - 4 Reps Set #4 - 2 Reps Set #5 - 4 Reps Set #6 - 2 Reps

Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.

2. “Handlebars” 4 Rounds: 30/21 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)

3.Body Armor 3 sets: 10 dips 12 Barbell Bent Over Rows 18 Weighted Glute Bridges 14 Weighted Sit-Ups

ICT

1. 22 min Partner leapfrog AMRAP

15 KB SDHP (53/35)

8 burpees to 6 inch target

100 m sprint

2. Midline: 5 minutes

3. 10 minute Cooldown Run or Row