Workout of the Day-Friday, September 23, 2016

Skill Work

3×12 GHD Sit-up

3×12 GHD Hip Ext.

Or static Holds x40sec

Strength Work

Front Squat

3×6

aim for same weight as recent 5rm on last set

CrossFit

“Nicole”

20 min AMRAP

Run 400m

Max Rep Pullups

score is total # of pull ups

 

Today’s Coaches

Flowery Branch Location

5:30am-Trice

8:30am-Rick

4:00pm-Kaz

5:30pm-Kaz

6:30pm-Brandon

Gainesville Location

6:00am-Wes

12:00pm-Trice

4:30pm-Trice

5:30pm-Trice