8.18.20 Workout of the Day

Happy Birthday Lisa

Box Brief
For those of that switch between CrossFit & ICT classes, today’s CrossFit workout will Wednesday’s ICT workout.

CrossFit
Gymnastic Capacity
On the Minute x 5:
25 Double-Unders, 5 Double DB strict press
Directly into…
On the Minute x 5:
25 Double-Unders, 5 Double DB Push press

Conditioning
“Charlie Brown”
On the 15:00 x 2:
800m Run
42/28 Calorie Echo Bike
40/30 Calorie Row or Ski
200m double DB run

ICT
Conditioning
5 x 4 min AMRAP
4 min AMRAP
3 KB DL (53/35)
6 pushups
9 Airsquats to medicine ball
12 KBS (53/35)
-Rest 1 min after each round-
-start next round where you last left off -