3.05.20 Workout of the Day

TBT , CrossFit 843 crew at 2018 Palmetto Bluff Half Marathon and 10K. Those that would still like to register for this Sunday’s race please go to palmettobluff.com, discount code Crossfit.

Box Brief
-Happy Birthday Amanda K.
-FREE stretching class for all active members tonight from 5:15 to 6:15 PM. Please bring your own yoga mat.
-CrossFit Cardio Tennis at Hampton Hall this Saturday from 10-11 AM for all active adult members. Signup is on CrossFit whiteboard.
-We have officially added a Wednesday CrossFit 930 AM class.

CrossFit & ICT
Conditioning: In teams of 2, 2 sets each for max total reps complete:
1.AMRAP 3:
Max KBS (53/35)

Rest 1 minute

2.AMRAP 3
Max 10 m shuttle sprints

Rest 1 minute

3.AMRAP 3:
Max calorie ski

Rest 1 minute

4. AMRAP 3:
Max calorie bike

Rest 1 minute

-One works, one rests, partition reps how feel fit. These AMRAPS are all out sprints!

Midline
2 sets for efficiency (;45/:15)
DB side plank left
DB side plank right
DB weighted glute bridges.