8.22.18 Workout of the Day

End of Summer Social

Box Brief: Nutrition Challenge and Body Fat Participants: Please see Amber for your Tuesday Hydrostatic Body Fat Time.

CrossFit

1. Deadlift

8x2 building to a moderate weight

2. Conditioning AMRAP 18: " Half Bad" 30 Deadlifts 135/95 15 Pullups 30/21 Calorie Assault Bike 15 Pullups

Sub Cal row for Assault Bike or 300 m sprint

3. Midline 3 Sets, Not For Time: 20 GHD Sit-Ups 20 Reverse Extensions 20 Glute Bridges

ICT

1. Skill: Jump Rope

2. Conditioning

10-20-30-40-50

DUBS

abmat situps

Single KB DL (70/53)

At the 0:00 and on the every 5 minutes, complete 400 m sprint

3. Midline: 3 sets of:

20 PVC Good Mornings

20 Supermans