7.12.19 Workout of the Day

Mayra

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

CrossFit

1.Push Press:

2 Presses on the minute x 8 minutes.. building to "Encore" weight (from the rack)

2."Encore" 3 Rounds: 40/30 Calorie Row or 400 M run 20 Lateral Burpees Over bar 10 Shoulder to overhead (155/105) (from the ground)

3. Midline: Coaches Choice

ICT

1. Conditioning:30 minute EMOM (:20/:40)

1. Max calorie bike

2. Max 20 meter shuttle sprint (each touch = 1 rep)

3. Max Burpees to 6 inch target

-These are all out sprints!-

-Tabata Scoring= lowest rep station combined

2. Midline: Coaches Choice

3. Cooldown: 5 minute light bike/row/run