8.11.20 Workout of the Day

Please keep the Garcia family in your prayers as Joe unexpectedly loss his life this Saturday in a car accident..

CrossFit
Conditioning
“Goodie Bag”
1 Round:
800m Run
60/40 Calorie Bike or ski
40 Toes to Bar
200m Single KB run (53/35)
40 Box Step-Ups with KB (53/35)(24″/20″)
60/40 Calorie Bike or ski
800m Run

ICT
Conditioning, “The Ghost”
6 rounds
1 minute rowing
1 minute burpees
1 minute Double unders/ singles/ line hops
1 minute rest

Midline + Cooldown
3 sets for efficiency of
1 minute unbroken plank on elbows
200 m jog
30 shoulder taps (lf+rt= 1)
-1 minute rest-