10.17.19 Workout of the Day

CrossFit and ICT

Option 1: Team of 2 , in a 25 minute window complete:
Part 1: At the 0:00, 1 mile team medicine ball run (20/14) for time
Part 2: At the 12:00, 200 medicine ball front rack step ups (20/14)(24/20)
-use one ball, one works, one rests, partition reps how feel for -
Score =total time (Part 1 +Part 2)

Option 2:
25 minute “Goat” practice.

”Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.”