12.17.18 Workout of the Day

Our CrossFit kids.. Alex, Kylie, Luke. Toys for Tots, Reebok CrossFit

Box Brief:

-Our Annual "Dress To Impress" Christmas Party is this Saturday @ Poseidon, starting 7 PM. Please sign up on gym whiteboard with name and guest(s) name.

-Happy Birthday Maricruz and Megan Lyons

CrossFit

1.Handstand Push-up Conditioning 5 Rounds, In a 90 Second Window: 20/14 Calorie Row Max Handstand Push-ups Rest 30 Seconds

2.“Dumbbell Freddy Krueger" 21-15-9: Dumbbell Power Snatch (70/50) Burpees

3. Midline: Coaches Choice

ICT

1. Conditioning

In teams of 2 complete

30 minute AMRAP

20 Burpee BJ-overs (24/20)

30 KBS (53/35)

400 m Run

-partition reps evenly, run together-

2 Midline: 3 sets

10 high box step up (30/24)

20 pvc morning

:30 prone plank