9.17.19 Workout of the Day

Happy Birthday Yvonne and Noelle

CrossFit

1. Conditioning:
"Road Trip"


5 Rounds:


15 Kettlebell Swings (70/53)


400 Meter Run
40 Double Unders

2. Midline:
 AMRAP 6:


1 Strict Handstand Push-up
 +1 Strict Pull-up


2 Strict Handstand Push-up
 +2 Strict Pull-ups


3 Strict Handstand Push-up
+ 3Strict Pull-ups
...


Continue to add (1) rep to each movement until the cap is reached.

ICT

1. Conditioning: 22 minute partner leap Frog

5 calorie bike

12 alternating DB Snatches (50/35)

100 m sprint

2. Midline:

3 set for efficiency:

40 shoulder taps (lf+rt=1)

30 supermans

20 glute bridges