Monday, April 29, 2013

Here's to another awesome week at CrossFit Beaufort!!!!!


Please excuse the mess. I'll get it finished one day!!!

Arm/Leg Swings
250m Row
3x10 of:
Shoulder Dislocates (narrow your grip every set)
Good Mornings
OHS

MOD (10:00)
OHS
EMOM 5 reps holding every rep in the bottom for a 3-count
(Think light and getting comfortable in the bottom)

15:00 to complete:
1000m Row
Then AMRAP
5 Thrusters 105/68#
 10 Ring Push-ups (24" above floor)
   20 Ab-Mat Sit-ups
Rx+ 115# Thrusters (or more) Ring Push-ups from the ground, Weighted Sit-ups
  

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