12.10.19 Workout of the Day

Save the Date

Christmas Party @ Poseidon Dec. 14
Buffalo Run @ Palmetto Bluff Dec. 15

CrossFit

Push Press
Build to a 10RM
This will be used as a benchmark for the cycle.

Conditioning
"Little Dipper"
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

Accessory Midline Conditioning
25-20-15-10-5
GHD Sit-ups
:45 second probe plank after each set

ICT

Conditioning
5 sets of AMRAP 3
Buy-In: 500/400 Meter Row
Into remaining time AMRAP of
Double DB step overs (50s/35s)(24/20)
-rest 3 minutes after every set-

Cooldown
5x10/8calorie bike or erg
200 m run after each set