1.28.19 Workout of the Day

Happy Birthday to Erin and Carol!

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-

-Our annual Super Bowl Pools are posted at the gym. Get your squares while they last.

CrossFit

1. Deadlift 7 Sets of 2

1 Set at Each Percentage: 70-73-76%. Final Four Sets to Build to a Heavy Set.

2. "Go Fish" For Time: 1,000 Meter Row

Directly Into…

3 Rounds: 21 Deadlifts (135/95) 15 Barbell Facing Burpees 9 Push Jerks (135/95)

3. Open Prep: HSPU

ICT

1. For time

800 m run

50 walking lunges

25 DB Alt Hang C&J rt (50/35)

600 m run

50 walking lunges

25 DB Alt Hang C&J lf (50/35)

400 m run

50 walking lunges

25 DB Alt Hang C&J rt (50/35)

200 m run

50 walking lunges

25 DB Alt Hang C&J lf (50/35)

-each step is a rep

Midline: 9 minute EMOM (:40/:20)

min 1: GHD situps

min 2 : prone plank

min 3: kip swings