7.8.20 Workout of the Day

CrossFit
Conditioning
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Barbell burpee DL (135/95)
10 Over-and-Back Hops Over Barbell
15 Front Squats
10 Over-and-Back Hops Over Barbell
5 Barbell burpee DL

-You may build every set. The goal is to complete every set in sun 3 minutes.-

Body Armor
4 Sets:
30 barbell Good Mornings
20 Alternating Pistols
10 Weighted Barbell Glute Bridges

Rest 2 Minutes Between Sets

ICT
Gymnastic Conditioning (18 minute cap)
At the 0:00, Not For Time:
100 Shoulder taps ,( each touch=1 rep) 50 Hollow Body Rocks
25 HRPU
80 Shoulder taps, 40 Hollow Body Rocks
20 HRPU
60 Shoulder taps, 30 Hollow Body Rocks
15 HRPU
40 Shoulder taps, 20 Hollow Body Rocks
10 HRPU
20 Shoulder taps, 10 Hollow Body Rocks
5 HRPU

Row Conditioning
At the 20:00,

On the 4:00 x 2 Rounds:
650/ 550 Row

On the 3:00 x 3 Rounds:
500/400 Meter Row

On the 2:00 x 4 Rounds:
350/250 Meter Row