1.29.19 Workout of the Day

Brent, #repyourbox

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-

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

CrossFit

1.Team of 2 "Layup" 50-40-30-20-10: Box Jump Overs (24"/20") Toes to Bar

Directly Into…

10-20-30-40-50 Hang Power Snatch (75/55) Wallballs (20/14)

1. Row Conditioning On the 0:00 - 50/35 Calorie Row On the 4:00 - 30/24 Calorie Row On the 7:00 - 30/24 Calorie Row On the 10:00 - 15/12 Calorie Row On the 11:00 - 15/12 Calorie Row On the 12:00 - 15/12 Calorie Row

Midline: Accumulate 1:30 in an L-Sit

40 hip extensions

ICT

1.Skill: DUBS

2."The Ghost"

6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest

-Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps.-

2. Midline: Coaches Choice