8.13.19 Workout of the Day

Luke, 415 PM

CrossFit

Gymnastic Focus Work

Not For Time:

1:30 Light Bike + 65% Max Ring Muscle-ups

1:30 Light Bike + 12 Strict Handstand Push-ups

1:30 Light Bike + 55% Max Ring Muscle-ups

1:30 Light Bike + 9 Strict Handstand Push-ups

1:30 Light Bike + 45% Max Ring Muscle-ups

1:30 Light Bike + 6 Strict Handstand Push-ups

Conditioning

"Monkey Business"

4 Rounds:

400 Meter Run

20 Dumbell Hang Clean & Jerks (50/35)

15 Chest to Bar Pull-ups

Body Armor

3 sets:

10 Dumbbell Incline Bench Press

20 GHD situps

ICT

1. Conditioning

Team of 2: For max total reps complete 3 sets of

4 minute AMRAP Calorie row

immediately into

4 minute AMRAP Box Jumps (24/20)

Immediately into

4 minute AMRAP KBS (53/35)

Rest 2 minutes after each set

-One works one rest, partition reps how feel fit-

2. Midline: Coaches Choice