12.17.19 Workout of the Day

Palmetto Bluff Crew

Happy Birthday MariCruz!

CrossFit

Strict Gymnastics
Strict Handstand Push-ups and Strict pull-ups

Conditioning
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
... Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
... Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

ICT

Conditioning
"Outside the Box"
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump Overs
100 Meter Run, 2 Burpee Box Jump Overs
100 Meter Run, 3 Burpee Box Jump Overs
Box - 24"/20"

This was Friday’s CrossFit workout. Those 930 ICT athletes that completed this workout on Friday will have other movement options to sub for in for the burpee box jump overs.