4.6.18 Workout of the Day

Flex Friday with Elexis. Big props to this 3-Sport May River HS student-athlete for putting in the time every morning.

Box Brief: Lets continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

CrossFit

1. Conditioning AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders

2. Snatch- Just with a barbell, no load. On the Minute x 10 (5 Rounds): Minute 1 – 4 Power Snatches + 4 Overhead Squats Minute 2 – 4 Squat Snatches

-Priority is perfect FORM-

ICT

1. Conditioning

30 minute AMRAP

300 m sprint

300 m row

30 Bumper G2OH (45/25)

-rest one minute after every round-

-stagger stations-

Midline: 5 min static holds