8.17.20 Workout of the Day

CrossFit
Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

Midline Recovery
30-25-20-15-10:
GHD/AbMat Sit-Ups
Hollow Rocks
1:00 Recovery Machine or 200 m run after each round.

ICT
Conditioning
10-9-8-7-6-5-4-3-2-1
Devils Presses (50’s/35’s)
300 m run after every set

Midline Recovery
30-25-20-15-10:
GHD/AbMat Sit-Ups
Hollow Rocks
10/8 calorie Machine after each round.