7.18.18 Workout of the Day

Happy Birthday to the one and only , the legend, Timmons Herring, aka “Big Cat." Meowww..

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. Conditioning

For Time: "Lost Count" 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike

-23 minute cap-

Midline: Coaches Choice

Longer chipper workout today. You will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines. If unable to Assault Bike, complete one of the following:

600 m run 35/25 Calorie Row

ICT

1.Skill: 5 minutes jump rope practice

2. Conditioning

ODD Sets: In 2 minutes complete 15 single KB box step ups into remaining time

MAX KBS (53/35)

rest 1:30 minute

EVEN Sets: In 2 minutes complete 100 DUBS/200 singles into remaining time

MAX KBSDHP (53/35)

rest 1:30 minute

Complete this cycle for 5 sets

SCORE= total KBS+KBSDHP

3.Midline: 6 min EMOM Athletes Choice (:40/:20)

4. Cooldown: 400 m jog