06 10 15

Movement review A – C.

0:00 – 4:00

A1. q(0:30) x 8: Air Squat {0:15/0:15}

A2. q(0:30) x 8: Strict Pushup {0:10/0:20}

Score = lowest reps in any interval

-Rest 1 min-

5:00-9:00

B1. q(0:30) x 8: 1-2 Rope Climb

B2. q(0:30) x 8: 1 Clean OR 2 BS

-Rest 1 min-

10:00 – 14:00

C1. q(0:30) x 8: Back Ext or Supermans {0:15/0:15}

C2. q(0:30) x 8: AbMSU or Hollow to V-ups {0:10/0:20}

D. 3 min easy AD

E. q(0:30) x 8: Hard AD/Easy AD {0:10/0:20}

 

Happy Birthday to Roger!

 

This weekend we will have teams competing at the FireStarter Challenge!  The competition will be held at Triangle CrossFit in south Raleigh.  The address is 10107 Division Dr, Raleigh, NC 27603.  Come out and support our teams!