Tuesday, September 2, 2014


Remember our 4-year anniversary party is this Saturday.  Please sign-up at the box so we have an approximate head count. This is a family affair so bring the young and the old!!

CrossFit Beaufort Mighty Midgets leaping into action to use their superhero powers!!


Arm/Leg Swings
250m Run
2 rounds of:
10 Banded Dislocates
10 Wall Squats
10 DB Press

MOD
Strict Press
5 x 5 across (use your heaviest set from last week)

WOD
Conditioning
3 RFT of:
400m Run
15 Wall Ball Sit-ups 20/14#
30 Wall Balls 20/14#
Rx+ = Medball GHDSU and 550m Run w/medball
 
Extra Work in Wodify

Day 2
Bft Spartan Racers complete a :30 plank and if you missed Monday do a second set. If :30 is too easy, don't go longer, have a partner add weight. We'll increase time as the month goes by!!!!

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