2.6.19 Workout of the Day

Jeff, 615 PM

Box Brief:

-Happy Birthday Victor!

Sign up for The Open. See a coach for details.

-Our "Committed Club" is back. We are going to raffle away a free month, every month. Check in upon arrival of every class you attend. Those athletes that have 20+ class sign ins at the end of every month will be randomly picked out a hat, one member receiving a free month. One sign in per day. Our way to incentivize your commitment and hold you accountable.

CrossFit

1.Tempo Back Squat 5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

2."After Party" 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Open Prep: HSPU

ICT

1. "Strict Annie" For time:

50-40-30-20 and 10 rep rounds of: Double-unders strict abmat situps

cash in and out with 1 mile run

2. Open Prep/Midline (Repeat from January 16th): 3 Rounds: 30 Seconds Single Arm Kettlebell Overhead Hold (Left) + :30 second prone plank 30 Seconds Single Arm Kettlebell Overhead Hold (Right)+ :30 prone prone plank