8.19.19 Workout of the Day

Happy Belated Birthday Lisa !

CrossFit

Stamina Squata
Alternating On the Minute x 12 (6 Rounds):
Minute 1 - 2 Front Squat
Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Conditioning
"Hit and Run"
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

ICT
1.Conditioning: 3 RFT of 
800 Meter Run
40 Kettlebell Swings (53/35)
30 Single KB front rack lunges (53/35)

2.Midline: 4 sets for efficiency of 

10 Glute bridges 

20 abmat sit-ups 

30 second Hollow hold