Saturday, July 12, 2014

Free "Trial" workout this morning at 9:00 a.m. 
Bring a friend and come see what CrossFit is all about!!

Don't forget your mobility!! Love this pic from the mainsite!!!
Arm/leg Swings
2 x 10 of:
KB SDHP
Wall Balls (light)
Walking Lunge

WOD
Conditioning
15:00 AMRAP
-Wallballs
-60m Farmer’s Carry
Partner One does Wall Balls, while Partner Two does a 60m Farmer’s Carry with 2 DB/KB, 53/35#. Once Partner Two returns from the Farmer’s Carry the teammates switch places.  Keep a running count of your wall balls as a team.
Rx+ = Go heavier on your carry or heavier on your Wall Ball or higher on your Wall Ball or a combination

Extra Work
10:00 EMOM
Even: Plank Holds
Odd:  10, 15, or 20 Ab-Mat Sit-ups (scale up to T2B or GHD)

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