7.20.18 Workout of the Day

Penelope... even princesses CrossFit.

Box Brief:

-Continue to support our military by wearing RED every Friday.

-RED= Remember Everyone Deployed

-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:

Team of 2

A. P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) P2 than completes above AMRAP B. P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) P2 than completes above AMRAP

C. P1 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

P2 than completes above AMRAP

SCORE= total team reps combined

3. Midline Not For Time: 4 sets for Efficiency

:30 second hollow rocks

:30 rest

:30 barbell over head hold (135/95)

:30 rest

ICT

1. Conditioning:

30 min min EMOM (:40/:20)

Station 1:DB front rack lunges (50/35). (Each knee touch=1 rep)

Station 2: Plank to pushup (each press to lockout= 1 rep)

Station 3 strict pullups/ ring rows

Station 4: HS Hold

Station 5 :100 m sprint

SCORE= Tabata Scoring,. Score your lowest lunge + plank to pushup+ pullups combined

2. Midline: Coaches Choice