Thursday, September 4, 2014

CrossFit Beaufort ladies! 
Don't forget the baby shower/dinner for 
Kendall and Michelle at La Nopalera at 6:00 p.m.

CrossFit Mom working steady. You're a real inspiration Kendall!!


Arm/Leg Swings
2 Rounds of:
Row 250m
10-50 DU’s
Run 250m

WOD
Conditioning
3 RFT
500m Row
50 DU’s
800m Run
Rx+ = 2 RFT 1000m Row, 100 DU’s and 1600m Run

PMOD
C2B Practice
7 sets of ?, :60 rest between sets
Pick a number (even if it is one) and complete all 7 sets at that number. Each week we'll add a rep until we get to 10 reps for 7 sets with :60 rest between sets.

Extra Work
7:00 EMOM
5 TNG Power Cleans (you pick weight)

 Day 4 of the Bft Spartan Racers 30 day Plank challenge




Complete 5 sets each of :40 plank. 1st is a "Bird Dog", 2nd left side, 3rd "Bird Dog", 4th right side, 5th "Bird Dog". "Bird Dog" = on your hands and knees raise you right arm and extend your left leg back and "point" like a bird dog.  Switch to left arm and right leg.

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