5.10.19 Workout of the Day

Box Brief:

Happy Birthday Angela M!

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

Tonight's 515 PM class will be combined, all doing the CrossFit Workout, the ICT workout will be "Non-led"

CrossFit

1.“Spaceship” AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy”

1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

2. Mildine: Coaches Choice

ICT

1. Conditioning:

Team of 3, Team, 20 min AMRAO "conga style"

station 1 : Calorie Assault Bike

station 2 : abmat situps.. (Goal is 25)

station 3: 150 Foot Double KB Farmers Carry (53/35)

SCORE=Total Team Calories

-Rotate to next station when station 3 completes the carry-

2.Midline: 5 Static Holds

3. Cooldown: 800 m run