01.22.20 Workout of the Day

Happy Birthday Woody!

CrossFit

Pausing Push Press
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Conditioning
"Four Loko:” On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (185/135)

ICT

Conditioning
6 Sets for max total reps complete:
1 minute max echo bike
1 minute max burpee BJ-Overs(24/20)
1 minute max 15 meter shuttle sprints
-1 minute rest between each movement-
Tabata Scoring =Lowest rep/station combined.
Midline: 3 sets for efficiency: 15 glute bridge +20 strict sit-ups + :30 second hollow hold
Cooldown : 5 minute light run or row