Monday, December 30, 2013

Reminder: We are closed for New Year's Day!! 
No CrossFit Kids on New Year's Eve!!






CrossFit Beaufort "Might Midgets" hitting the rower!!


Arm/Leg Swings
1:00 in the bottom of a squat (soft back)
2 rounds of:
10 Shoulder Dislocates
10 Wall Squats
50-100 Single Unders

MOD
Back Squat
8-8-8-8-8

WOD
Conditioning
[100 minus your age] reps for time of:
 DU‘s
 KB Swings 53/35#
 Ab-mat Sit-ups
 Wall Balls 20/14#
The amount of reps you do equals 100 minus your age. If you're 20 - you'll do 80 reps of each exercise. If you're 50, then you only have to do 50 reps!

Rx+ = 70/44# and Thrusters 95/63# instead of WB

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