Looking for some CrossFit Volunteers
Tomorrow - Saturday
Would you be willing to donate any of your time to teach some of our CrossFit methods to the Youth of Amelia Island? Many of us will be at Sliders Beach tomorrow (Sat) from 8a-5p teaching the kids at the First Surf Clinic how we exercise at CrossFit. As a result it looks like tomorrows WOD is going to be at the BEACH!
Friday Warm Up:
PVC Burgener Warm Up
Skill:
Behind Neck Jerk (power or push)
WOD:
400m Backward Run
11 Reverse Grip Pullups
11 Behind the Neck Push Jerks (Snatch Grip)
(3, 4, or 5 rounds)
2 comments:
Tortola WOD
Warm Up: 500 Jump Rope
WOD: 5 Rounds
20 Dips
20 Air Squats
10 Burpees
Jogged up very steep drive way and ran down; 20 minutes
Finished with 500 Jump Rope
Today was a killer! Much harder than expected. I thought the backwards run would be awkward, but I did not anticipate it being so difficult.
Alyson 29:43 x4 45#
Owen 29:43 x5 65#
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