7.23.18 Workout of the Day

In honor of "Shark Week" Coach Trey Snow taking in fitness to South Africa, 2005.

Yes, this is a real pick, and published in National Geographic. Please go to our IG @crossfit843 and LIKE this picture.

Box Brief:

-Happy Birthday to Alaina and Lizeth!

-Kids Camp today 930-1030 AM.

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

-FREE rowing seminar this Wednesday night 715-815 PM with Coach Jason W. Spots limited to first 28 athletes to sign up on whiteboard. This clinic will focus on rowing fundamentals on efficiency.

CrossFit

1. Back Squat 5x3, building to 85%

2. Front Rack Reverse Lunge 3x12, building to 50%

Percentages based off 1RM Front Squat

3. “Sore Subject” Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders

8 Rounds: :20 Seconds Back Squats :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

ICT

1.Complete 4 sets of each for max total reps:

ODD :3 minute AMRAP of 400 m run into Max KBS (53/35) -Rest 1:30- EVEN :3 minute AMRAP of 500/400 m row into Max KBSDHP (53/35) -Rest 1:30- 2. Midline: For Efficiency complete:

40 no arm abs sit-ups

50 shoulder taps (Lf+ Rt=1)

40 no arm abmat sit-ups