8.24.18 Workout fo the Day

Derek, 515 CrossFit

Box Brief:

Continue to support our military by wearing RED every Friday.

RED= Remember Everyone Deployed

CrossFit

1. Pausing Overhead Squat Build to a moderate Set of 2, with a 3 second pause on bottom

2.”Nancy” 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95/65)

3. Midline 3 x15 Barbell Good Mornings

3 x15 abmat situps

3x15 glute bridges

ICT

1. 8 Total RFT: ODD rounds :

400 Meter Run

INTO 25 KBSDHP (50/35)

EVEN rounds :

500/400 m Row

INTO 25 Goblet Squats (50/35)

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