6.18.18 Workout of the Day

930 am crew

Box Brief:

-Happy Birthday Renae Maine.

-Today starts our 1 week Cheer Camp with Coach Beth, from 9-2 PM.

-Kids Camp today 930-1030 AM.

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

CrossFit

1. Push Press Build to a 1 Rep Max For the Day

2. Conditioning AMRAP 15: "Nose Bleed" 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

Row Modification: 400 m run

3. Midline Not For Time: 30 GHD Sit-Ups :30 Second L-Sit Hold 20 GHD Sit-Ups :20 Second L-Sit Hold 10 GHD Sit-Ups :10 Second L-Sit Hold L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

ICT

1.Skill: Jump Rope

2.Conditioning:

50-40-30-20-10

KBS (53/35)

Double-unders Sit-ups

Before and After each round complete 400 m run

Run modification= 500/400 m row

Midline: 6 minutes (:40/:20)