12.2.19 Workout of the Day

Save the Date

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

Box Brief
December Committed Club is here. Please continue to sign in prior to class. Athletes who check in 20 plus times this month will be raffled off for a free month.

CrossFit

Back Squat
Build to Heavy Set of 5

This will be our percentage point for our following squat waves, starting next week.

Conditioning
"Taco Bell"
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)

Body Armor
3 Sets:
14 Front Rack KB Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets.

ICT

Conditioning: for time:
200 DUBS
80 burpees
60 calorie row
60 Bumper Overhead lunges (45/25)
80 Bumper Ground to Overhead
-partition reps how feel fit, 30 min cap-
Midline: 3 sets for efficiency
25 sit-ups
15 glute Bridges