9.13.19 Workout of the Day

Angel, Flashback Friday Fall League, details to follow next week.

Box Brief: 

Happy Birthday Adam O!

RED Friday’s: Wear your RED and Remember Everyone Deployed.

CrossFit 

Conditioning
"Charlie Horse"
For Time:
10 Wallballs, 15/12 Calorie Assault Bike
20 Wallballs, 15/12 Calorie Assault Bike
30 Wallballs, 15/12 Calorie Assault Bike
40 Wallballs, 15/12 Calorie Assault Bike
50 Wallballs, 15/12 Calorie Assault Bike

Medicine Ball: 20/14

Skill Conditioning Accessory:
3 Sets, Not For Time:
25 GHD Sit-ups
50 Double Unders
25-75' Handstand Walk (Practice)
Rest 2 Minutes Between Sets.

ICT

Conditioning
On a running clock, 7 sets of 2-minute rounds of each:
ODD ROUNDS:
20 Dubs / 40 singles
100 m row

EVEN ROUNDS
15 Weighted Abmat situps (20/40)
100m sprint

Midline: Coaches Choice