9.16.19 Workout of the Day
Happy Birthday Brandon!
Box Brief:
Today we will be starting our 630 AM CrossFit class Monday through Friday.
CrossFit 1.Pausing Overhead Squat 3 Sets of 1 Pause: 2 Seconds in Bottom 2.Conditioning "Hot Mess" 2 Rounds: 25 Overhead Squats (115/85) 35/25 Calorie Assault Bike 3.Midline 3 Rounds, Not For Time: 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 GHD Sit-ups 24 Hip Extensions ICT 1. Conditioning For Time: 10 burpees , 15/12 Calorie Row 15 burpees, 15/12 Calorie Row 20 burpees, 15/12 Calorie Row 25 burpees, 15/12 Calorie Row 30 burpees, 15/12 Calorie Row -start and finish with 800 m run 2. Midline: 3 Rounds, Not For Time: 15 Hollow Rocks 18 PVC Good Mornings 21 abmat situps
