Workout of the Day

October
11
2017

Thursday Throwdown

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m jog

5 strict toes to bar

10 burpees

20 lunges

Metcon (No Measure)

3 rds:

20 ghd sit ups (50 st leg)

30 sec hanging L hold

50 mb crunches #20/14
With a continuous running clock take no more than 15 min and then rest 3 min until metcon (18 min total)

Metcon (AMRAP – Reps)

With a continuous running clock in 2 minutes perform:

150m run

ME toes to bar

rest 1 min, then in 3 minutes perform:

250m run

ME ghd sit ups (alt sit ups divide by 2)

rest 2 min, then in 4 minutes perform:

400m run

ME ring muscle ups (chest to bar pull ups divide by 3)

alt sit ups and c2b pull ups are RX also

score is ME total reps of all three movements

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