Adults and children, friends and non-CrossFitters welcome! Meet at 9am on the beach in front of Sliders.
WOD:
45 Minute Run - 22.5 minutes south and 22.5 minutes back
Group will be paced around 9:30 mile but you may go faster or slower.
Every 7 minutes on the whistle, we will do the following:
1. Piggyback Squats - with a partner
L1 - 15 L2 - 10 L3 - 5
2. Jumping Lunges
15 All
3. Invisible Discus Throwing
15 All
4. Partner Pushups
L1 - 15 L2 - 10 L3 -5
5. Handstands or Cartwheels
L1 - 30 sec or 10 Cartwheels
L2 - 20 sec or 7 Cartwheels
L3 - 10 sec or 5 Cartwheels
6. Wheelbarrow or Crab Crawl to the Finish Line!
Can't wait to see you there...Jingle Bells count extra!
Subscribe to:
Post Comments (Atom)
2 comments:
Man...sorry I couldn't join you guys on the beach today. It sounds like everyone had a great time! I had an appointment that I really HAD to finish at the Ritz at 9a. It was a great session - and we were looking for you all on the beach!
How many ended up going?
Enjoy tomorrow OFF! Saturday will be "ON" for 8:30a.m. Can you handle it?
Merry Christmas CFAI!!!
Ho ho ho,
Ken and Gretchen
Post a Comment