01.09.20 Workout of the Day

Happy Birthday Ryan

Box Brief:

There will be no 515 stretch class tonight.

CrossFit and ICT

Conditioning: archived from Crossfit.com workout 11-23-18. Every 7 minutes for 5 sets complete :

Run 800 meters or Row/Ski 1000/800 m.
SCORING=Slowest round

Scaling -Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. --

Intermediate Option- perform this workout as prescribed.

Beginner Option -Run 600 m.

Midline: 3x10 good mornings 3x15 glute bridges 3x20 abmat situps

Cooldown: 5 minutes foam roll legs