3.09.20 Workout of the Day

Fittest of the Coast Crew, Charleston SC

Box Brief
Happy Birthday Meredith

CrossFit
Grunt Work Week 5 (Deload Week)
1.Tempo Back Squat
On the minute x 10
One pausing “one and one quarter” squat
2. Conditioning “Pinball” 5 Rounds for max reps with 1 minute rest after every round
1 minute WB (20/14)
1 minute alternating DB Snatch (50/35)
1 minute calorie bike

ICT
Conditioning: On the every 4:30 minutes for 7 sets complete:
20 box jump overs (24/20)
15 burpees
100 m sprint
5 pull-ups
Midline:100 abmat sit-ups for time