5.17.19 Workout of the Day

715 RED Friday. Thank you Beth Cooler for the Random Act of Kindness class smoothies!

Box Brief

-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.Deadlift Build to a Heavy Set of 3

2.“Smooth Criminal” AMRAP 15: 60 DUBS / 90 Single Unders 30 Wallballs (20/14) / (14/10) 15 Deadlifts (245/165) / (165/115)

3. Midline: Coaches Choice

ICT

1. 28 min EMOM (:20/:40)

min 1: Box Jump Overs (24/20)

min 2: abmat situps

min 3: calorie bike

min 4: 100 m sprint- no measure

"Tabata Scoring"=lowest rep/station combined

2. Midline: 2 sets for efficiency (:30/:30)

GHD reverse hyperextension

glute bridges

hollow body rocks

3.Cooldown: 5 minute recovery run or row at conversation pace