Thursday Oct. 29th

Warmup:

run 1 Mile loop

WOD:

1 mintue each station (10 sec. transition)

(no numbers, just as many times/reps you can do)

box jump

kb Swings

climb short wall

plank

rt. side plank

lft. side plank

jump rope

jumping squats

jumping jacks

jumping dips on rings

2 rounds
*Triathlon this Saturday!!! 2 distances available:

• Time: 8:30a
• Where: North Hampton Amenities Center (soccer field/pool)
• Cost: FREE for all CrossFit members - $10 for Guests
• Bring: Goggles, swim suit, bike, running shoes
• Mini-mini Tri = 11 lap (1/8mi) swim, 6mi bike, 1.2 mi run
• Mini-Tri = 22 lap (1/4 mi) swim, 12 mi bike, 2.3 mi run
• Get your bikes prepped and gear ready today!!!! Pumps will be available...but will be in HIGH demand on site.
• Questions? Email us at: coach@crossfitameliaisland.com