7.16.18 Workout of the Day

New Comptrain.co Benchmark "Everest"

Box Brief:

-Kids Camp today 930-1030 AM.

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

-We have added a Friday 515 CrossFit class, coinciding with our 515 Friday ICT class.

CrossFit

1. Back Squat- Build to "Everest" Weight

2. “Everest” For Time: 21-15-9 Back Squats (315/225) Strict Handstand Push-ups

-12 min cap

3. Bike/Row Conditioning 3 continuous rounds of : 3 Minute Light Effort 2 Minute Fast Effort

-If opt to run, please bring iPod or watch Not for score, but for consistent effort.

3. Midline: Coaches Choice

ICT

1. Conditioning

5 RFT

400 m run

10 pushups

20 single KB front squat (50/35)

30 weighted abmat situps (20/14)

-30 minute cap-

2. Midline: 3 Rounds for efficiency

:30 strict hanging knee raises

:30 supermans

:30 mountain climbers

-rest :30 between rounds-