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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, JUNE 18TH 2018

STRENGTH:


Alternating On the Minute x 10 (5 Rounds):


Even Minutes – 12/9 Calorie Assault Bike or Row


Odd Minutes – 12 Back-Rack Barbell Reverse Lunges (Video)


Set #1 of Lunges – 33% of 1RM Back Squat


Set #2 of Lunges– 36% of 1RM Back Squat


Set #3 of Lunges – 39% of 1RM Back Squat


Set #4 of Lunges – 42% of 1RM Back Squat


Set #5 of Lunges– 45% of 1RM Back Squat


*Beachfit will do KB Step Back Lunges holding KB at side


WOD:


#Instep Inferno  (18 min Cap)


4 Rounds:  


400 Meter Run 


50 Air Squats


CASHOUT:


#odd object conditioning


2-3 Rounds (not for time but 


200m Sled Drag  Rx Heavy and challenging, but with great effort, unbroken each time.  **Can sub Farmer Carrys


21 Wallballs (30/20) 


21 Weighted Hip Extensions (25/15)