3.13.19 Workout of the Day

Congrats to Nate on Palmetto Bluff 10K Age Division Winner, 44:01!

Box Brief:

Happy Birthday Ashley R. and Michael K.

CrossFit

1. Overhead Squat

Take 15 minutes to build to a Heavy Single

Let's take what's here today, and not force the heaviest loads if our technique and positioning is not there. Aim is to execute a sound heavy repetition.

2. “Pins and Needles”

AMRAP 12

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

3.Mildine: Coaches Choice

ICT

1. Conditioning Triple “Dash”

3 RFT of 750/600 M Row 150 Double-Unders 50 Hang DB Clean and Jerks (50/35)

2. Midline: 3 sets for efficiency:

20 glute bridges

20 good Morning

20 GHD sit-ups

1 minute active bar Hang