7.29.20 Workout of the Day

CrossFit
Conditioning
“Poker Face”
4x AMRAP 4’s, Resting 4:00 between:

400 m run Buy-In, into AMRAP:
12 Front Squats (95/65)
6 Burpee Box Jump Overs (24″/20″)

400 m run Buy-In, into AMRAP:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)

400 m run Buy-In, into AMRAP:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)

400 m run Buy-In, into AMRAP:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)

-If possible, share a bar and a box. Partner 1 works while the other Partner 2 rests-

ICT
Conditioning
800 m row or run
80 sit-ups
600 m row or run
60 walking lunges (lf+ rt= 1 rep)
400 m row or run
40 burpees
200 m row or run
20 devil’s press (35’s/20’s)

Midline
4 sets for efficiency:
:30 hollow hold
15 Single DB weighted glute bridges