CrossFit Amelia Island

Girl Pushups???

Warm Up:
30 Second Group Push Up "hold" /hoover
50 High Knee Skips - rapido
10 Back Extensions - GHD
10 Good Mornings - with PVC
(2 Rounds)

Skill:
15 Ball Cleans

WOD: "Tabata"
Deadlift/Pushup (M=135 / W = 95)
Air Squat
Ab Mat Sit Ups
Box Jump (M=24" / W=20")

• Deadlift + Pushup = 1 rep
• 20 seconds "on" / 10 seconds "off"
• record LOWEST SCORE on each of the exercises - add all lowest scores on each of the 4 exercises for your LOW score total.

Special Notes/EVENTS:

• Mark your calendar for the Tour de Cure - May 30-31 - bike ride. Alisa is putting together a team and we would love to have students and non-students involved. As a matter of fact...let's see how many "non" students we can get on our team. Link is:
• http://main.diabetes.org/site/TR/TourdeCure/TDC206298030?team_id=347889&pg=team&fr_id=5590&et=SpbCSXOXLa7w4sSUZJLGhw..&s_tafId=219211
• Next weekend we will be having a special class on Saturday at 9:30. A Chance to Dance leases Aerobics Room space from C14F and is hosting a parking lot Family Fitness Day. We will be having our normal 9:30 a.m. class where Guests can come in for FREE.
• We are also hosting a CF kids class at 10:30 (4-9yrs) and a CF student class at 11:00 (9yrs-14yrs)