4.26.19 Workout of the Day

Join this CrossFit Kid for our first ever "Parents Night Out" @crossfit843. Drop your kids off and have a night out with your main squeeze.

A night of fun, fitness, and activities! 7-930 PM, Ages 7-13, $20/child. Please sign up on gym whiteboard or contact Martin or Amber.

See you all tonight!

Box Brief:

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

-We will combine the 515 PM classes tonight on the CrossFit Side, due to our 7 PM Event setup.

CrossFit

1.Push Press 4 Sets of 6 Repetitions

Third and final week with this specific repetition scheme, with the aim being to increase from last week. Rest as needed between sets, but aim to keep it to 2:00 or less.

2.Conditioning "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9') Rx Dumbbell - 50/35

ICT

1. Conditioning, team of 2

A) 12 minute AMRAP

8/5 calorie assault bike

8 burpeee over pvc pipe

P1 completes couplet, then P2 goes

-rest 3 minutes-

B) 12 minute AMRAP

100 m sprint

10 Box jumps (24/20)

P1 completes couplet, then P2 goes

SCORE=total team rounds +reps

2. Midline: 1 set

30 GHD situps

40 Hollow body rocks

50 Abmat situps