12.14.18 Workout of the Day

RED FRIDAY's

Box Brief:

-Baseball T Shirts are In, See Amber at the front desk. hoodies will be in Tuesday.

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.

-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): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats

Barbell loading at 85% of 1 RM FS for both lifts

2."Babs" 3 Rounds: 10 Bar Muscle-ups 20 Push-ups 30 GHD Sit-ups 40 Wallballs (20/14)

3. Midline: Coaches Choice

ICT

1.Conditioning:

4 RFT of

400 m run

30 Double KB DL (53/35's)

20 HRPU

10 Cal Row

2. Midline: Coaches Choice