7.3.20 Workout of the Day

RED Friday’s
Wear your RED and Remember Everyone Deployed.

CrossFit
Back Squat “3-6-12”
3 Reps
6 Reps
12 Reps

Conditioning
“Red Zone” 
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Midline
3 Rounds:
45 Seconds Superman’s
45 Seconds Hollow Rocks
45 Seconds sit-ups
45 Seconds glute Bridges

Rest 1 Minute Between Rounds

ICT
1.Conditioning
24-21-18-15-12-9:
Double DB DL (50’s/35’s)
Sit-ups
20/14 Calorie Row or 300 m run after every set.

2. Midline
3 Rounds:
45 Seconds Superman’s
45 Seconds Hollow Rocks
45 Seconds shoulder taps
45 Seconds glute Bridges

Rest 1 Minute Between Rounds