7.17.19 Workout of the Day

Luis

CrossFit

1.Push Jerk Skill Alternating "On the Minute" x 8 (4 Rounds): Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 - :30s Barbell Overhead Hold

2.Conditioning "Double Header" For Time: 50/35 Calorie Assault Bike ... Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups ... Directly into: 50/35 Calorie Assault Bike

3. Cooldown: Group Stretch

ICT

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 4 Rounds:

400 m run

300 m Row,

20 DB Power Snatches

Dumbbell Pounds - 50/35

-*The "Gymnastic Focus Work" was was yesterday's CrossFit Part 1. Please be on time today and ready to learn as we will provide many scaling options-