12.19.19 Workout of the Day

Intercambio Navideno de Regalos 🇲🇽 

Box Brief

Today at 515 PM Coach Clay will be hosting his FREE 1 hour foam roll/stretching class on the ICT side. Please be on time and bring your foam roller.

CrossFit and ICT

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

-This WOD has a 35 minute cap. Those athletes that can not complete this volume in the cap are recommended to partner up and split the volume for best desired stimulus.