6.19.19 Workout of the Day

Kevin and Big Rob, 515 CrossFit

Box Brief:

Due to popular demand , we have extended our Independence Day 5K registration for your FREE t-shirt to noon, this Friday. We have 180 runners signed up with 400 being our goal. Please spread the word and thank you all for your support and participation in this event!

CrossFit

1.Strength

Thruster. Build to a heavy set of 3 from the ground

2.Conditioning "Chest Hair" For Time: 25 Thrusters (95/65) 400 Meter Run 25 CTB Pull-Ups 400 Meter Run 25 Thrusters (95/65)

Recovery Bike 3. Not for Score: 15:00 Recovery Bike Athlete's choice Rower or Assault Bike. On the 5:00, 10:00, and 15:00: 12 Lateral Box Step-Ups (6 each leg) 12 Waiter Squats (6 each leg)

ICT

1. Conditioning

4 rounds for time, resting 2 minute between sets

20 KBS

300 m run

40 Alt hang DB Snatch

50 Air squats

SCORE=slowest set

2. Midline: 4 sets

10 GHD Hip extensions

20 Glute Bridges

30 Shoulder taps (lf+rt=1 rep)