10.22.19 Workout of the Day

Fall League Week 2

Box Brief

Fall League T shirts are in. Please pick yours up at the front desk

CrossFit

Box Squat: 7 Sets of 3 Squats
* Set height to just below parallel.
* 1s full stop at bottom.
Rest as needed (1-2 minutes) between sets

Conditioning
"Child's Play"
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
80 Double-Unders

Recovery Bike
5 Rounds, Not for Score:
1:00 - Light Pace, :40-Moderate , :20-Fast

ICT

Conditioning
6 sets of 3 minute AMRAP of:
30 KBS (53/35)
20 butterfly ambat sit-ups
Max Calorie row

Midline: 6 min EMOM (:40/:20)
min 1: Glute Bridges
Min 2: shoulder taps

Cooldown
800 m jog