9.1.17 Workout of the Day

3 generations of CrossFit

Jim, Christy and AnnaDora

Present this pick to any ones of Jim's 8 local Wendy's and receive a FREE bunless Grilled Chicken Sandwich

Labor Day Weekend Schedule:

Saturday: CLOSED. All athletes are encouraged to participate in the WOD For RET at CTF on Hilton Head. Details will be given out today by your coaches with the workout description and sign up sheet today. We have a participated in this event for the last 5 years and is superfun!

Sunday: CLOSED

Monday: "Hot Shots 19" WOD. 730 and 9 AM classes.

CrossFit

Conditioning:

50 GHD Situps 25 Calorie Bike, 200m bumper run (45/25) 40 GHD Sit-Ups, 20 Calorie Bike, 200m 30 GHD Sit-Ups, 15 Calorie Bike, 200m 20 GHD Sit-Ups, 10 Calorie Bike, 200m 10 GHD Sit-Ups, 5 Calorie Bike, 200m

(Goal is sub 20 minutes)

*Modification for the bike is calorie row*

*Modification for GHD is abmat*

ICT

Conditioning: In teams of 2 complete

25 min AMRAP:

3 pullups

5 pushups

7 airquats

100 m sprint

-P1 completes full round, P2 rests-

Midline: 9 min coaches Choice EMOM (:40/:20)