12.13.19 Workout of the Day

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

Save the Date

Christmas Party this Saturday @ Poseidon Dec. 14
Buffalo Run this Sunday @ Palmetto Bluff Dec. 15

Christmas Party Notes:

 -All who signed up will receive a wristband upon arrival. This enables you to discounted drinks and food. No wristband, no discount. 

-Step and Repeat pics will be be taken from 7-9 PM upon arrival. 

-All VIP tables are reserved for us, anyone that needs a table please contact Martin before noon on Saturday with numbers of guests in your party.

CrossFit

Silverback Primer
3 Sets, For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Week #1 of 2 in this set. let's build upon this next week.

Pausing Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Conditioning
"Outside the Box"
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps
Box - 24"/20"

ICT

Conditioning
"Flinstones"
2 Rounds:
50 Wallballs (20/14)
40/30 Calorie Row/600 m run
30 Toes to Bar
20 Alternating Dumbbell Snatches (70/50)

-This is the exact workout from this part Monday’s CrossFit class, 25 minute cap-

Midline:
3 Sets, For Quality:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
30 Shoulder taps (left +right =1 rep)
:45 Seconds Plank Hold

ICT