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12.20.19 Workout of the Day

12.20.19 Workout of the Day

RED Friday’s. Wear your RED and Remember Everyone Deployed.


CrossFit

Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week. 
Conditioning
"Stair Master"
30-20-10:
Row Calories
Dumbbell Box Step-Ups (50/35) (24"/20")
... Directly Into:
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)

ICT

Conditioning
25 minute leapfrog AMRAP
Team of 2 ,
15 abmat sit-ups
12 Double DB suitcase DL (53/35)
150 meter sprint

12.21.19 Workout of the Day

12.21.19 Workout of the Day

12.19.19 Workout of the Day

12.19.19 Workout of the Day