6.24.19 Workout of the Day

2019 CrossFit 843 Beach Bum Triathlon Crew

Box Brief:

Happy Birthday Jenn Turner

CrossFit

1.Back Squat 3-Rep Heavy

Conditioning 2."Escape from Wonderland" 3 Rounds: 75 Double-Unders 50 Air Squats 25/18 Calorie Row

3. Midline: 10 sets of: 10 GHD Sit-Ups 10 Hip Extensions

ICT

1. Double "Helen" 6 Rounds: 400m Run 21 KBS (53/35) 12 Pull-Ups

-FYI, Helen is Tuesday's CrossFit wod-

2. Midine + Cooldown:

12 minutes for efficiency

10/7 calorie bike

10 glute bridges

10 shoulder taps (lf+rt=1)