1.24.19 Workout of the Day

Josh, TBT 2018 OPEN

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.

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

CrossFit and ICT

1.Team of 2:

2 RFT:

100/80 Calorie Row

60/40 Calorie Bike

40 GHD situp

1 mile run- together

-partiton reps how feel fit-

2. Open Prep: 3 Rounds:

10 Dumbell DL (35's/20's)

5 Dumbell Thrusters

1 minute prone plank

Cooldown: 1 round

1 minute bar hang

1 minute down down

1 minute up dog