7.19.19 Workout of the Day

Smile cause its Friday,

Kim and Erin, 930 AM

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

CrossFit

1.Stamina Squats 3 Rounds: 12 Back Squats - 70% of 3RM Back Squat

2.Conditioning "BFF" Teams of 2: Ascending Ladder for 25 Minutes 3-6-9-12-15... Row Calories Kettlebell Swings

Kettlebell Pounds - 53/35 Wallball Pounds - 20/14

ICT

1. Conditioning:

30 min EMOM (:30/:30)

Station 1: Calorie Bike (7/5)

Station 2: ODD:GHD hip extensions (8-12) EVEN: GHD Supine hold

Station 3 ODD: ring pushups EVEN: Hanging knee raises

Station 4: HS Hold

Station 5 :100 m sprint

2. Midline: Coaches Choice