11-2-12

THE GRAND OPENING PARTY IS TOMORROW AT 10AM!  WOD’s EVERY 30 MINUTES BEGINING AT 10AM.  BE SURE TO SIGN UP  FOR A HEAT BY USING THE “COMING?” TAB OR THE RSVP FEATURE.

STRENGTH:

Four sets of:

Bulgarian Split Squat x 8 reps each leg

http://www.youtube.com/watch?v=tmkKqMDupLU

Single-Arm Trap Raises x 10 reps each arm

http://www.youtube.com/watch?v=j-CoUJPcmnA

WOD:

Four sets for max reps of:

60 seconds of Ground to Overhead (dumbbells or kettlebells)

60 seconds of rest

60 seconds of AbMat Sit-Ups

60 seconds of rest

If you are unsure of any of the above movements, please click on CrossFit Movements Videos for a demonstration.

As always, scale/modify as needed!

1 comment (Add your own)

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