11.13.18 Workout of the Day

Good looking crew right!

Box Brief

-Our TEEN class will start today. 1 month long, every T-W-TH from 415-515 PM, ages 10-16ish. Please see Amber or Martin for details.

-Our Hydrostatic tank submersion tank will be back this Thursday night and Friday morning. Please see Amber ASAP to reserve your time slot.

CrossFit

1.“Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Kipping Handstand Push-Ups 8 Kettlebell Swings (70/53)

2. Midline: 15 Minute Recovery Bike/ Row

15 abmat Sit-Ups on the 3:00, 6:00, 9:00, 12:00, 15:00

ICT

1.Conditioning

In teams of 2 for 25 minutes, climb ladder as high as possible:

1 lateral burpee over bar

1 calorie row

2,2, etc

-At the 7, 14, and 21 minute mark, 400 m partner run together

-partner reps how you feel fit, one works one rests-

2. Midline: 3 sets for efficiency

15 good mornings

:20 second plank series (lf+rt+prone)

25 butterfly abmat situps