10.23.18 Workout of the Day

Angel

Box Brief:

-This week is the last week of Fall League. Heats will start at 6:00 pm and will be posted tomorrow morning. Theme is America so please represent. Awards, food, and drink to immediately follow at 730 PM.

-Please see your captain or coach to practice your rope climbs for Thursday.

CrossFit

1."Down and Out" 21-18-15-12-9: Wallballs (20/14) Pull-Ups Calorie Row 200 Meter Run

-25 minute cap-

2. Recovery + Midline 15 Minute Light Bike/ Row/600 m run

On the 5:00, 10:00, 15:00, complete 20 GHD Sit-Ups

ICT

1. Skill: Jump Rope practice

2.For time:

50-40-30-20-10

abmat situps

Dubs

Front Rack DB reverse lunges (50/35)

-cash in and out with 800 m run-

2. Midline: 3 sets for efficiency

20 good morning

20 glute bridges

1 minute Prone plank