1.30.19 workout of the Day

Jackie

Box Brief

Happy Birthday Dr. Price and Cindy Duggan!

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.Squats On the 2:00 x 5 3 Front Squats + 6 Back Squats

Round 1: 55% Round 2: 60% Rounds 3-5: 65%

2."Girl Power" AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of "Cindy" 5 Squat Cleans (185/135)

3. Open Prep: 3 Supersets: 30 Second Kettlebell Front Squat Hold (53's/35's) 10 KB Bent Over Row 50 Banded Pull-Aparts

ICT

1.Team of 2, For Time 50-40-30-20-10: Box Jump Overs (24"/20") calorie row

Directly Into…

10-20-30-40-50 Single DB Alt Hang Snatch (50/35) Single DB front Squats

-30 minute cap-

2. Midline: Double Tabata