9.3.20 Workout of the Day

“New month, same goals. Slowly but surely chugging along on this weight loss journey. 15.7 pounds down since beginning of COVID & 5.25 inches from last month. Long way to go but this is a start.” -Liv

Box Brief
We are honored to host the Fittest of the Coast LIVE workout week 3 from our gym Thursday, October 15th. 8 of our athletes (RX and scaled) will be selected to compete LIVE. Please feel free to register for only $10 to support our gym for an individual & team competition against those fittest on the East Coast at https://app.throwdowns.com/competitions/fittest-of-the-coast-coastal-qualifier/. More information to follow over the next weeks.

CrossFit Barbell
50-40-30-20-10
Calorie Row
25-20-15-10-5
Deadlift (185/135)
5-4-3-2-1
Power cleans (185/135)

Row modifications
Ski : Same calories
Echo bike : Same calories
Run: 600-600-400-400-200 m

Midline
21-18-15-12
GHD sit-ups
30 second hollow after every set

Cooldown
5 minute light jog
+
5 minute low back stretches

CrossFit Interval
Conditioning
5 sets for total reps of
1 minute single DB box step ups (50/35)(24/20)
1 minute abmat sit-ups
1 minute Single DB walking lunges
Rest 1 minute

Midline
21-18-15-12
DB glute bridges
30 second hollow after every set

Cooldown
5 minute light jog
+
5 minute low back stretches