Workout of the Day
Fitness
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – reverse sled drag 40m (heavier)
Station 2 – Side Plank x 45 seconds each side
Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm)
B.
Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups
Performance
A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes
B.
For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges
This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females in those age ranges will use a 55 lb.