7.14.20 Workout of the Day

Box Brief
Birthday boy Nate, down over 100 pounds in 5 years. Congrats man and Happy Birthday!

CrossFit
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

Midline
50-35-20:
Weighted GHD Sit-ups (25/15)
Good Mornings (Empty Barbell)

After Each Set:
1 Minute Plank

ICT
Conditioning, 4 sets each for max total reps:
AMRAP 3: 400 m run into max burpee BJ-overs (24/20)
Rest 1:30
AMRAP 3: 400 m run into max KBS (53/35)
Rest 1:30
-Find a distance that you can run every set in 2:00 or less. -
-Run modification =25/18 calorie echo bike.
Midline : static holds