5.21.20 Workout Of Day

TBT Happy Birthday Pratt

Box Brief

Prior to Covid, we combined Thursday classes but due to the circumstances, for the time being, we will have separate classes, CrossFit & ICT.

Please be proactive and sign up for Memorial Day “Murph” on MINDBODY. We will be having classes at 530, 7, 830, and 10 am. Classes will fill up.

CrossFit
Conditioning
24 minute EMOM
Min 1: “Complex”
Min 2: :30 second barbell overhead hold
Min 3: 15 Abmat sit-ups

*Complex = 9 DL + 6 HPC + 3 Jerks (95/65)

*Goal is to work no more than 30 seconds per set. So please scale your weight accordingly.*

ICT
Conditioning
24 minute EMOM
Min 1:10 DB Jerks (lf) + 10 DB Jerks (rt)
Min 2: 10 DB Russian twists ( left + right = 1)
Min 3: 10 DB good mornings

*Goal is to work no more than 30 seconds per set. So please scale your weight accordingly.*