11.16.19 Workout of the Day

515 PM

Box Brief:

-For the next month, in preparation for the Open, on the CrossFit side we will substitute gymnastic skill work for our Midline "abs" at the end of the class (time permitting). Our goal is to get you as prepared as possible.

-All Open details coming later this week.

-Refer a friend and make that $$$, see your coach for more details-

CrossFit

1. Front Squat 7 Sets of 2, On the 1:30: 1 Pause (3 seconds in bottom) 1 Regular Front Squat

2."Satans Whiskers" 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Barbell Facing Burpees

3.Gymnastic Skills: "Open Prep"

Ring Muscle-Ups

ICT

1. 10 sets on the every 3:00 minutes complete: ODD: 300 m run

INTO

15 KBSDHP (53/35)

EVEN: 400/300 m row

INTO

30 DUBS/60 singles

Score= slowest ODD +slowest even set

Midline: Static Holds