7.27.18 Workout of the Day

930 crew

Box Brief:

-Happy Birthday Kelly Ball and Amber Byrd

-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

CrossFit

1. Front Squat On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69%

2. “Cement Mixer” 7 Rounds, On the 3:00: 400 Meter Run 12 Toes to Bar

3: Stretch

ICT

1. 28 min EMOM (:35/:25)

Station 1: incline pushup to box

Station 2: jump rope

Station 3:Strict pullups/ ring rows

Station 4:100 med ball sprint (20/14)

2: Midline: Coaches Choice

3: Cooldown 600 m light jog/ 3 minute bike or row