01.06.20 Workout of the Day

Happy Belated Birthday Diloris

CrossFit

Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

Conditioning
"Fight or Flight"AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

ICT

Skill: Row technique

Conditioning
6 x 3 Min AMRAP of
500/400 m row
Directly INTO
Max Burpee Box Jumps (24/20)
-Rest 3 minutes after every set-
Midline
100 GHD sit-ups
After every 25 complete 200 m jog