8.13.20 Workout of the Day

Happy Birthday Jake

CrossFit
Conditioning: 6 x 3:00 min AMRAP(s)
Window 1:400 m run INTO max HPC (95/65)
Rest 1 min

Window 2: 400 m run INTO max HPS (95/65)
Rest 1 min

Window 3:
400 m run INTO max OHS (95/65)
Rest 1 min

Run Modifications:
500/400 m row or ski
25/18 calorie bike.
-You may mix & match movements throughout the workout today.-

Midline
Tabata bumper Russian twists (25/10)
Stop when you finish 100.

ICT

Conditioning : 6x 3:00 min AMRAP(s)
Window 1:400 m run INTO max DB power cleans
Rest 1 min

Window 2: 400 m run INTO max DB push press
Rest 1 min

Window 3: 400 m run INTO DB renegade rows
Rest 1 min

-DB weight (35’s/20,s)-

Run Modifications:
500/400 m row or ski
25/18 calorie bike.
-You may mix & match movements throughout the workout today.-

Midline
Tabata DB Russian twists (25/10)
Stop when you finish 100.