Monday, October 5, 2015

Great times this weekend during the Master's Tour at CTF/CrossFit Hilton Head!!
There were some brutal workouts and everyone gave it all they had.  Kerry-6th in scaled 40-44, Febie-1st in scaled 50-54, Teddy-2nd in Rx 55-59, Heather-2nd in Rx 40-44 and Missy-2nd in scaled 40-44. Great job everyone!!!
Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 DB Shoulder Press
20 Walking Lunge

MOD (18:00 CAP)
5 Sets of:
3 Shoulder Press + 3 Push Press
Ascending, post your heaviest set
Try increase weight from last week

WOD
Conditioning
3 RFT
“Helen”
400m Run
21 KB Swings 53/35#
12 Pull-ups
Rx+ = 5 rounds

PMOD
6 sets of 30/25 calorie Row, :30 rest between sets

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