7.16.20 Workout of the Day

Box Brief
Happy Birthday Dominick.

CrossFit
Conditioning
Every 4:00 x 7 sets complete
400 m run
10 lateral bar hops
5 power cleans (135/95)
-Goal today is sub 3:00 rounds every set, building throughout,-

Midline: 3 minute plank challenge

ICT
Conditioning
For 5 total sets complete:
1 minute: renegade row (35’s/20’s)
1 minute: weighted abmat sit-up with single DB
1 minute: calorie row
1 minute: 100 m single DB sprint
-::45 second rest between sets-

-Your goal today (from your warmup sets) is to find a consistent, attainable rep scheme for each movement & match those reps every, single, set. Today’s workout is classic ICT (Interval Circuit Training).
- All equipment will be placed in your station-
-Feel free time start on any movement you like.-