Thursday, August 22, 2013

Hope everyone is doing well on their first week of paleo.  Remember your week's journal ends tonight and is due to Melissa M. by midnight Saturday.  If you have any questions about how to submit your food journal catch Melissa at the box or email her at melissa.crossfitbeaufort@gmail.com. 


                                                                                                  Danni getting her "band-free" pull-ups!! 
                                                                                                          Great job!!!
Arm/Leg Swings
250m Row
2x10 of: 
  5 Inch Worms
10 Good Mornings
15 Ab-Mat Sit-ups    
     
MOD
Pistol Squat Practice
(try to scale this to a box or stack of plates instead of ropes or bands)
    
WOD
Conditioning
EMOM for 10:00
Even: 200m Row
Odd: 100m Run
For Rx+ scale the run up to 250m
    Rest 2:00
10:00 AMRAP of:
 Buy in: 550m Run at the beginning of 10:00
 20 Ab-mat Sit-ups
 20 Double Unders
For Rx+ run 800m at the beginning, do Weighted Sit-ups (45/25)

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