5.28.19 Workout of the Day

9 AM "Murph"

Box Brief:

Happy Birthday Jennifer Weniger

CrossFit

1.Conditioning

"Strict Nicole"

AMRAP 20: 400 Meter Run Max strict pullups

score=total pullups

2. Midline: On the 1:30 x 7: 10/7 Calorie Assault Bike 10 GHD Sit-Ups

3.Cooldown: 5 minute run/bike/run

ICT

1. Conditioning

30 minute EMOM (:30/:30)

Min 0-10: Cal row

Min 10-20: DB Alt Hang Snatch (50/35)

Min 20-30: plank to pushups

-SCORE= lowest rep/ station combined

-Each athlete will stay at one station for 10 consecutive minutes, then rotate.

-Tabata Scoring- lowest round/station combined-

-Midline: 5 minutes together

Cooldown: 800 m