11.6.19 Workout of the Day

Happy Birthday Henry R

CrossFit

Gymnastic Conditioning
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.

Conditioning
"Tri Sprint Intervals V2"
3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds.

ICT

Conditioning
Running “Annie”
For time:
50-40-30-20-10
Dubs
Sit-ups
Start and finish with 800 m

Midline+ Recovery: Bike/Ski/400 m jog
3 Rounds:
3:00 Recovery Bike/Ski
Between sets, 20 GHD Reverse Hypers/ Supermans

*In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace