02.04.20 Workout of the Day

Box Brief

-South East Body Fat Mobile Hydrostatic Test is coming to the gym this Thursday and Friday, Feb. 6&7. Athletes MUST sign up by Tuesday evening to reserve your slot. The cost is $40 and sign up is online @ sebodycomposition.com. Any questions, please see Amber.

-Our February “Cindy” Challenge will start today, 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
"Speed Limit"AMRAP 15:
Buy-In: 1 mile run or 115/85 calorie Echo BikeINTO
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

Skill Conditioning
800m-600m-400m-200m run

After Each Set:
1 Legless Rope Climb
1 Rope Climb

ICT
Conditioning
For 8 sets, (32 minutes) every 2 minutes complete on the
ODD minutes:
30 abmat sit-ups INTO remaining time
Max calorie row
EVEN minutes:
30 KBS (53/35) INTO remaining time
Max Calorie row
-rest 2 minutes between sets-

Score=total calories

Goal is to have at least :45 seconds on the Rower to complete max calories.
-Please see coach to modify reps.
Midline+Cooldown: Coaches choice