9.20.19 Workout of the Day

R.E.D FRIDAYS.. Wear you RED

CrossFit

Conditioning
"Tummy Time"
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

Gymnastic Skills
With a 10:00 clock, alternate between:
21 Barbell Good Mornings
25-50' Handstand Walk
Not for score. 10:00 of Practice.

ICT

Conditioning

30 minute EMOM (:30/:30)

Minute 1: Calorie Bike

Minute 2: Single KB DL (70/53)

Minute 3: GHD sit-ups 

Minute 4: Ring Pushups

Minute 5: 100 m med ball sprint ( 20/14)

Midline: 5 minutes coaches choice 

Cooldown: 800 m run