3.11.20 Workout of the Day

Mac and brother Ben, CrossFitting at The United States Military Academy. 🇺🇸

CrossFit
Conditioning
“Fuller Circle”
For Time:
1500 Meter Row or 1200 m run
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row or 1200 m run

Midline
5 Sets (10 Minutes Total):
:30 Seconds GHD reverse hyperextension
:30 Seconds Rest
:30 Seconds GHD Hip Extension Hold
:30 Seconds Rest

ICT
Conditioning
6 sets on the every 3:00 complete
ODD sets:30/20 calorie machine or 400 meter run
INTO max KBS (53/35)
EVEN sets:30/20calorie machine or 400 meter run
INTO max KBSDHP
-rest 3 minutes after each set