Wednesday, August 31, 2016

Remember the 1/2 marathon row is this morning at 8:30 a.m.  We have a few spots left, so if you are interested go to Facebook and reserve your spot. Running late! Jump in on the fun when you get here!!

No need to fear rope climbs! CrossFit Beaufort can teach the accessory exercises, skill work and progressions to get you up that rope.

A little rope climb fun after Saturday's WOD!
Arm/Leg Swings
250m Row
2 Rounds of:
10 Shoulder Dislocates
1:00 Plank Hold
1:00 Jump Rope
10 Push-ups

MOD (20:00 CAP)
Back Squat
5-5-5-5-5 Across

7 RFT of:
35 DU’s
10 HR Push-ups
Rx+ =50 DU’s, 5 HSPU’s
(if 5 HSPU’s are too easy, go deficit)
*Scale DU’s as needed

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