6.28.19 Workout of the Day

Jason

Box Brief

Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.-

CrossFit

1.15:00 total to build to: 1. Heavy Single 2. Heavy 10-Rep

2.Conditioning "El Nino" For Time: 1 Mile Run 50 DB Snatches (50/35) 400 Meter odd Run (50/35) 30 Pull-Ups 20 Burpee Box Jumps (24"/20")

-25 minute Cap-

3. Midline: Coaches choice

ICT

1. Conditioning

25 minute EMOM (:30/:30)

min 1: Calorie Bike (Goal is 10/7)

min 2: Single KB Deadlift (70/53) (Goal is 15)

min 3: Shoulder taps (Goal is 20 lf+rt= 1)

min 4: ODD GHD reserve hyperextension: EVEN GHD hip Extension

min 5: 100 m sprint

2. Cooldown: 600 m jog

3. Midline: 5 minutes