01.28.20 Workout of the Day

Happy Birthday Carol and Erin

Box Brief:

-Our Annual Super Bowl Square Pool is posted at the gym. Get your your squares while they last

-We will be adding a Tuesday 930 CrossFit class to our schedule starting today. Your participation is encouraged.

CrossFit
Conditioning
"Tri Sprint Intervals"5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds. Score= lowest shuttle sprint round-

Gymnastic Skills; 3 sets of :
40 Double Unders
15 GHD/abmat sit-ups
:45 Handstand walk

ICT
Conditioning
2 RFT
800 m run
80 abmat sit-ups
600 m run
60 walking lunges (each step is 1 rep)
400 m run
40 burpees
200 m run
20 pull-ups
Midline:
3 sets for efficiency:
:30 hollow hold
15 Glute Bridges