6.25.19 Workout of the Day

Big props to this high school grad JD!

JD's last class will today as he has been accepted to pursue collegiate golf at The United Stated Naval Academy, Annapolis MD. Knock em dead!

CrossFit

1.Strict Pull-Ups 1 Attempt for Max Repetitions This is a repeat from the first week of our cycle, on Apr 2, 2019.

2.Conditioning "Helen" 3 Rounds: 400m Run 21 KBS (53/35) 12 Pull-Ups

3. Midline: Coaches choice

4. Recovery Bike/Row/Run 10:00 Effort Mins 1+2 - Light Mins 3+4 - Moderate Mins 5+6 - Moderate/Fast Mins 7+8 - Moderate Mins 9+10 - Light

ICT

1.Team of 2, 25 minute Partner leapfrog 25 minute AMRAP

10 single DB front rack step ups (50/35) (24/20)

12/9 calorie row 150 m sprint (around building)

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