1.23.19 Workout of the Day

Brandon, 515

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

1.Pause Back Squat 8 Sets of 2, 5 second pause at bottom

2 Sets at Each Percentage: 60-65-70-75%

2. Team "Frank the Tank" A. P1 AMRAP 5: Buy-In: 50 Wallballs (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees

P2 above

B. P1 AMRAP 5: Buy-In: 35 Wallballs (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees

P2 above

C. AMRAP 5: Buy-In: 20 Wallballs (20/14) 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

P2 above

SCORE=total team rounds+reps

Open Prep: Triple and Double Unders

ICT

1. 12 total sets of 3 minute AMRAP's (6 each)

P1 completes 30/20 calorie row

Directly into

max double KB box steps overs (35/20's)

P2 completes above

SCORE=total team step overs

2. Cooldown +Midline

2 sets of 300 m jog+ 30 glute bridges+ 30 situps