5.11.18 Workout of the Day

Saul, 830

Box Brief:

-Lets continue to support our military by wearing RED every Friday

RED= Remember Everyone Deployed

CrossFit

1. Tempo Front Squat 10 Sets of 1: 6 Seconds Down 1 Second Pause In Bottom

2. Conditioning AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds: 4 Bar Muscle-ups, 8 Kipping Handstand Push-ups, 16 Air Squats

3. Midline Conditioning Not Fot Time: 50-40-30-20-10: AbMat Sit-Ups :30 hollow after every set

ICT

1. Conditioning

Team of 2, 4 RFT

100 Wall Balls (20/14)

80 SDHP (53/35)

600 m run

40 pushups

-Run together, partition the reps how you feel fit

2. Midline Conditioning

50-40-30-20-10: Shoulder Taps :30 hollow after every set

*Those that need to modify the Wall balls, slow, full range of motion Airsquats will be the sub*