6.25.18 Workout of the Day

Derek, Ryan, Rich, Beach Bum Triathlon.

Congrats to Ryan on finishing 6th this weekend overall. Good stuff guys!

Box Brief

-Happy belated birthday Jen Turner!

-Kids Camp 930-1030 AM

CrossFIt

1. Back Squat On the Minute – 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

2. Conditioning 4 Rounds For Time: 400 Meter Run 50 Air Squats - hands can not touch body

-Goal is Sub 15 minutes-

3. Midline Not For Time: 21-18-15-12-9 Calorie Assault Bike GHD Sit-Ups

Run Modification:

500/400 Meter Row 28/20 Calorie Assault Bike

ICT

1.Skill: Jump Rope

2."The Ghost"

6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

SCORE=Total Score

3.Cooldown: 600 m jog

4 Midline: 5 minutes