Tuesday, June 11, 2013

If you are competing in the "I Can Games" take note that you must be registered by 8:00 a.m. on the morning you compete.  If not, you will not be allowed to compete. 

There is an early check-in on Friday from 4:00-6:00 p.m. at CrossFit Hilton Head.  This will allow you arrive later depending on your heat assignment. 

You should start hydrating by Thursday since it will be hot and you'll be there all day.  Jump ropes are not provided so you'll need to bring one.   

  Where's the beef???                                                         Here it is!!!

Arm/Leg Swings
Samson Stretch L&R :15-:20 each side
2 Rounds of:

20 Grasshoppers
15 Ab-Mat Sit-ups

10 HR Push-ups
Shoulder Press 5-5-3-3-3
12:00 Ladder of:
100 m Run
  1 HSPU
  1 Ring Dip
  1 HR Push-up
100 m Run
  2 HSPU's
  2 Ring Dips
  2 HR Push-ups…....

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