1.11.19 Workout of the Day

Sydney

Box Brief:

-Please check in upon arrival to class.

-Please see one of our coaches for the January "Refer A Friend Program."

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

CrossFit

"Bee's Knees" 1.5 Rounds:

1 Minute Bike/Row

1 Minute Kettlebell Swings (53/35)

1 Minute Wallballs (20/14, Females 9' Target) 1 Minute Rest

2. On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups/5 Unbroken Pullups Progressions 7-7-5-5-3-3 Front Squats (from ground at 60% of FS 1 RM)

3. Midline: Together

ICT

"Bee's Knees" 1.5 Rounds:

1 Minute Bike/Row

1 Minute Kettlebell Swings (53/35)

1 Minute Wallballs (20/14, Females 9' Target) 1 Minute Rest

2. On the 2:00 x 6 Rounds: 25% Max Ring Muscle-Ups/ 5 Unbroken Pullups Progressions 14-14-10-10-6-6 Goblet Squats (53/35)

3. Midline: Together