6.13.18 Workout of the Day

515 crew

Box Brief:

-Kids Camp today 930-1030 AM

-Kids Camp Smoothie Special $4 Kids Smoothie, $10 Kids+ Adult Smoothie

-Fathers Day Massage Specials, All info at www.livelovespa843 or see Gizzel at the gym

CrossFit

1. Deadlift Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5) Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3) Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)

2. Conditioning On the 4:00 x 4 Sets: 100′ Bodyweight Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Assault Bike

SCORE=slowest set

Bike Modification: 15/10 Calorie Row 200 Meter Run

ICT

1. Conditioning

Team of 3, 30 AMREP

Team of 3 Conga Format

Station 1: cal row

Station 2 abmat situps

Station 3: 75 m double KB Farmers carry (50/35)

SCORE= team situps + team cal row

Midline: 5 minutes