02.05.20 Workout of the Day

Happy Birthday Roxane and Bob M.

Box Brief
-South East Body Fat Mobile Hydrostatic Test is coming to the gym this Thursday and Friday, Feb. 6&7. The cost is $40 and sign up is online @ sebodycomposition.com. Any questions, please see Amber.

-Our February “Cindy” Challenge started yesterday February 4th. See FB and coaches for details.

-Our Pre-order “Fittest of the Coast” $20 T-shirt fundraiser to support our 7 athletes competing next month in Charleston signup is on gym whiteboard. Order must be in by this Saturday, Feb 8th.

Hilton Head 8K and 1/2 Marathon is this Saturday. Register at hhmarathon.com.

CrossFit
De-Load Week

Conditioning
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (No Weight)
50 Abmat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

ICT
Conditioning
AMRAP 30
Buy-In: 1.5 mile run or 150/100 calorie Echo Bike Directly INTO
8 V-UPs with PVC pipe
8 Single KB front rack step ups (53/35)
8 Pull-ups / strict ring rows

Midline
Double Tabata