11.26.18 Workout of the Day

Happy Birthday Luis!

Box Brief:

Happy Belated Birthday Tina Toomer and Casey Cameron!

CrossFit

1.Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

2.“Bane” For Time: 40 Kipping Handstand Push-ups 20 Ring Muscle-ups 10 Rounds of Macho Man (185/135)

3. Midine: L-Sits

ICT

1.Conditioning: 32 minute EMOM (:30/:30) Station 1: 15 meter shuttle sprints Station 2: Calorie Row Station 3: Pull-ups Station 4: GHD sit-ups 2. Midline: Double Tabata