6.4.19 Workout of the Day

Happy Birthday Jeff!

Box Brief

-Congratulations to Our May Committed Club FREE month winner Ashley Whitman and to all our other athletes who checked in over 20 times this last month.

Please continue to sign in at the front desk to get your 20+ checkins this month. Set those goals high and stay committed!

May Committed Club List

Francis Alvarez

Amber Bryd

Casey Cameron

Cathy Cavner

Yvonne Crum

Herman Kramer

Olivia Mara

Rosario Martinez

Ivan Morlaes

Mike Newton

Ryan Ott

Amanda Saba

Nate Scalf

Noelle Seman

Stacy Sullivan

Ashley Whitman

CrossFit

1.Deadlift Alternating On the Minute x 10: Minute 1 - 15/12 Calorie Row Minute 2 - 5-4-3-2-1 Deadlifts

Conditioning 2."Jelly Belly" 50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts 40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts 30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts 20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts 10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts Rx Barbell – 275/185

3.Body Armor- Accessory 3 Sets: 30 Glute Bridges 200 Meter Double KB Carry* Rest 2:00 between.

*On the Double KB Carry: Meters 0-100 - Left KB in Front Rack, Right KB in Hang. Meters 101-200 - Left KB in Front Rack, Right KB in Hang.

ICT

1. Skill: Wall Ball

2. Conditioning

30 Min Partner Team of 2 AMRAP

40 wall balls (20/14)(14/10)-partition evenly

300 m run-together

20 KBSDHP (70/53) (53/35)- split at 10

2 Midline: 9 min EMOM (:30/30)

min 1: GHD situps

min 2: hollow body rocks

min 3: mountain climbers