12.27.19 Workout of the Day

RED Friday’s. Wear your RED and Remember Everyone Deployed.

Christmas Week Schedule
Monday: Regular
Tuesday/Christmas Eve: “12 Days of Christmas” Morning classes only, 530,630,715,830,930
Wednesday/Christmas: Closed
Thursday-Saturday: Regular Schedule

CrossFit
Silverback Primer: 3 Sets For Quality:
5 Tempo DB Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold

First of two weeks on this primer. Let's set the baseline today and build upon it next week.

Push Press
4 Sets of 6
Rest 2 Minutes Between Sets.

This is the second iteration of this 4x6 effort, and we'll complete (4) in total. The aim is to steadily, through small jumps, increase our loading from week to week.

Conditioning
"Blitzen" 5 Rounds:
20/15 Calorie Row
10 Thrusters (115/85)

ICT

Conditioning
32 Minute EMOM (:20/:40)
Station 1: Calorie Assault Bike
Station 2: Box Jumps (24/20)
Station 3: KBS (53/35)
Station 4: Abmat sit-ups
Tabata Scoring: lowest rep/station combined.
Midline: Coaches Choice