12.12.18 Workout of the Day

Mike, 515 PM

Box Brief:

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."Rugrats" On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (50's/35's) 15/12 Calorie Assault Bike

Midline: 3 Giant Sets: 10 Good Mornings 20 Box Step-Ups 30 Glute Bridges 40 AbMat Sit-Ups

ICT

1.7 sets of 3 min AMRAP

60 DUBS

INTO

remaining time AMRAP of

5 KBSDHP (53/35)

5 KB goblet squats

-rest 1:30 after every round-

Start round where you last left off after the jump rope

SCORE=total rounds and reps

Midline: 3 sets

20 Glute Bridges

30 AbMat Sit-Ups

:40 prone plank