12.10.18 Workout of the Day

2018 Palmetto Bluff Buffalo Run CrossFit 843 Crew

Box Brief:

Happy Belated Birthday Leigh Whitaker.

FREE Mobility Seminar Thursday night 6:15-7:15 PM. Sign up on gym whiteboard.

FREE Dry-Needling and Cupping Seminar Saturday 10-11 AM Sign up on gym whiteboard.

CrossFit

1.Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): At 70% of FS 1 RM Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats

2."Jump Start" For Time: 60 Double Unders, 30 Dumbbell Snatches (50/35) 60 Double Unders, 30/21 Calorie Row 60 Double Unders, 30 Toes to Bar 60 Double Unders, 30/21 Calorie Row 60 Double Unders, 30 Dumbbell Snatches (50/35)

3. Midline: Coaches Choice

Accessory: Ring Muscle-Ups AMRAP 2: Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2: Max Ring Muscle-ups

ICT

1.Conditiong 35 minute EMOM (:35/:25)

min 1: Single KB Sumo Deadlift (70/53)

min 2: Jumping lunges

min 3: Prone Plank on rings

min 4: GHD Hip Extension

min 5: 100 m sprint

2. Midline: Coaches Choice