8.9.19 Workout of the Day

Hello Friday!!

RED Friday's: Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.

Box Brief: Starting this week, we will be adding FREE childcare for our Friday 515 PM classes.

August 2K row Challenge: Before or after class, get your row on. Zero excuses.

CrossFit

1.Skills Alternating For 15 Minutes: (:30/:30) Station A: Handstand Walk Practice Station B: 50' Single Arm Dumbbell Overhead Walking Lunge

2.Conditioning "Cool Whip" 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into... 3 Rounds: 20 Dumbbell Snatches (50/35) 12 Lateral Dumbbell Burpees

ICT

1.Conditioning: 30 min EMOM (:30/:30)

min 1: KBS (53/35)

min 2: abmat situps

min 3: tempo ring rows (3 sec up, 3 sec down)

min 4: HS Hold

min 5 100 m sprint

2. Midline: 5 minute static holds