6.30.20 Workout of the Day

Box Brief

-For those deciding which workout to choose, today’s CrossFit WOD will be the ICT WOD for Wednesday. Please continue to sign in and be on time, as you all have

-Everyone please stay hydrated before, during, & after class as this week will be extremely hot.

CrossFit
Conditioning
“Hot Route” 
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50 foot Single Dumbbell Overhead Walking Lunge (Left)
50 foot Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press (50’s/35’s)

ICT
1.Gymnastic Capacity
21-18-15-12-9:
Kettlebell Swings (53/35)
Hand release Push-ups

-:30 second hollow hold after every set-

2. Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds