5.31.19 Workout of the Day

Happy Birthday Ivana!

Box Brief

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

-Save the Date-

CrossFit Kids starts this coming Monday!

When: June 3rd-July 31st

Days : M W F

Times: 930-1030 AM

Price: $125/month or $20 Drop ins

Ages: 5-13

-For all additional info, please contact Amber 336-244-7516-

CrossFit

1. Deadlift 1 Sets of 5 - 70% 3 Sets of 3 - 73-76-79% 5 Sets of 1 - Climbing to a Heavy. After each set, 25' HS Walk Practice.

2. Conditioning "The Joker" For Time: 1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift Rx - 225/155

3. Mildine: Coaches Choice

ICT

1.30 minute EMOM (:30/:30)

min 1: BJ overs (24/20)

min 2: KB SDHP (53/35)

min 3: GHD reverse extensions

min 4: HS HOLD

Min 5: 100 m sprint

2. Midline: Coaches Choice