2.8.19 Workout of the Day

Flashback Friday, Palmetto Bluff Marathon, Britney and Keith

Box Brief

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

-March 10th Palmetto Bluff Marathon signup list on gym whiteboard.

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.--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.

CrossFit

1."Wet Floor" AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes to Bar 30 Burpee Box Jump Overs (24/20) 15 Ring Muscle-Ups 1 Round: 3 Sets: :30 Seconds On, :30 Seconds Off - GHD Sit-Ups 2 Sets: :30 Seconds On, :30 Seconds Off - Hip Extensions 1 Set: 1:00 On - GHD Sit-ups

ICT

1. AMRAP 20: 75 Airquats (after every 15 squats complete 3 burpees) 600 m run 45 hanging knee raises 30/20 calorie row 15 pullups

Sub in 18/12 calorie Bike

2. Midline+ Cooldown: 10 minutes Coaches Choice