6.15.17 Workout of the Day

Nathan and Eric Cameron

843 member and friend Eric lost his brother Nathan last weekend. Family is most important and if anyone would like to honor Nathan's life and support Eric, funeral arrangements will be held Thursday, 11 am at Palmetto Bluff.

CrossFit

“Annie’s on the Run” 100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups 200m Run 40 DU 20 Sit-ups 200m Run 20 DU 10 Sit-ups 200m Run

-20 min cap-

Skill Work/ Cooldown:

Take 10 minutes to work on needed skill of choice

+

5 minute light run row, bike

ICT

Condtitioning 1:

In front of a clock set for 28 minutes: 1 minute of cal row

1 minute KB step up (35/25) 1 minute of Bumper G2OH (45/25)

1 minute of walking step outs (lf +rt= 1 rep) 2 minutes of cal row

2 minute KB step up (35/25)

2 minutes of Bumper G2OH (45/25)

2 minute of walking step outs

3 minutes of cal row

3 minute KB step up (35/25) 3 minutes of Bumper G2OH (45/25)

3 minute of walking step outs

SCORE=total reps combined

Midline+Cooldown:

Double tabata+ light 600 m run