7.16.19 Workout of the Day

Jackie

Save the Date:

If anyone has interest in competiting in the Beach Bum triathlon or Duathlon this Saturday please contact Martin for our discount code.

CrossFit

1. Gymnastic Focus Work

In a 15 minute window, 3 rounds NOT for time: 1:00 Light Row + 50% of Max Strict HSPU 1:00 Light Row + 50' HS Walk

2.Conditioning 2."Run DMC" 4 Rounds: 200 Meter Run, 8 Bar Muscle-Ups 200 Meter Run, 12 DB Power Snatches

Dumbbell Pounds - 70/50

3.Midline On the Minute x 9 (3 Rounds)(:30/:30) Minute 1 - strict abmat situps Minute 2 - hollow hold Minute 3 - Good Mornings

ICT

1. Conditioning

25 minute Partner leapfrog AMRAP

10 BJ (24/20)

8 burpees to 6 inch target

100 m sprint

Midline: On the Minute x 9 (3 Rounds)(:30/:30) Minute 1 - strict abmat situps Minute 2 - hollow hold Minute 3 - Good Mornings