7.10.20 Workout of the Day

Box Brief
Today, Erin Ussery’s son Jack will setting up his Mobile “Southern Shine Car Detailing Service” at the gym. He will be offering 5 times slots: 530AM, 630AM, 730AM, 830AM & 930AM. Please respond on our members-only FB page to sign up & for more details. #startemyoung

RED Friday’s Wear your RED and remember Everyone Deployed 🇺🇸🇺🇸

CrossFit
Conditioning
“Battleship”
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row or 300 m run

Body Armor
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 9 3-second pausing Supermans
Minute 2: 15 GHD Sit-ups
Minute 3: 21 Weighted Russian Twists (25/10)

ICT
Conditioning: 2 sets for lowest rep/ set combined
Tabata 1: Box Jumps (24/20)
Rest 1 minute
Tabata 2: butterfly abmat sit-ups
Rest 1 minute
Tabata 3: Airsquats
Rest 1 minute
Tabata 4: Russian KBS (70/53)
Rest 1 minute