6.5.19 Workout of the Day

CrossFit 843 Kids Camp

930 AM Monday Wednesday Friday

CrossFit

1.Push Jerk 5 Sets of 2: Pausing Push Jerk *1s Pause in Dip, and Catch ... Followed by: 5 Sets of 1: Push Jerk

2. Conditioning "Bel Air" AMRAP 15: 40 Double-Unders 20 Dumbbell Hang CJ (50/35) 40 Double-Unders 20/15 Calorie Row

Body Armor 3 Sets: 30 Banded Pull-Aparts 30 Banded Push Downs

ICT

1.Conditioning 50 AbMat SU, 25 Cal Assault Bike 20 Single KB front rack step ups (24/20) (53/35) 40 AbMat SU, 20 Cal Assault Bike, 18 " "

30 AbMat SU, 15 Cal Assault Bike, 16 " "

20 AbMat SU, 10 Cal Assault Bike, 14 " "

10 AbMat SU, 5 Calorie Assault Bike, 12 " "

-28 minute cap-

2.Mildine: Double Tabata

3. Cooldown: 800 m run