8.6.20 Workout of the Day

Happy Birthday Ryan Ott & Nikki Davis

CrossFit
Conditioning
24-18-12-6
Calorie Echo Bike
Devils Press (35’s/20’s)
-rest 5 minute-
24-18-12-6
Calorie Echo Bike
Double DB front rack lunges (35’s/20’s)

Run substitutions :400m-300m-200m-100m

ICT
Conditioning
A. 2x for max reps (1:00 work/:30 rest)
Station 1: jump rope/ lateral lines hop
Station 2:KBS (53/35)
Station 3: abmat sit-ups

-Rest 3 minutes-

B. 6 minute partner 200 m sprints, I go, you go.

-Rest 3 minutes-

Repeat A and B