8.10.18 Workout of the Day

Ryan

Box Brief: Today is the last day of Kids Camp 930-1030 AM

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

-RED= Remember Everyone Deployed

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

CrossFit

1. Deadlift Build to Heavy Set of 10

2. ”Captain Insano” 3 Rounds For Time: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike 20 Hang Dumbbell Reverse Lunges (50/35’s) 15/10 Calorie Assault Bike

-18 min cap-

sub in 300 m run or 15/10 cal row

3. Midline: Coaches Choice

ICT

1. Team of 2 25 min leapfrog

station 1: 20 KB SDHP (50/35)

station 2: 15 incline pushup to box

station 3: 100 m sprint

2. Midline 9 min EMOM (:40/:20)

min 1: abmat situps

min 2: mountain climbers

min 3: wall sit