CrossFit South Regional – its a wrap

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Coach Kelley walking 100 feet on her hands

Next time you see Coach Kelley, Coach Carson and Coach BiggDave, give them congratulations on their 14th finish at the CrossFit South Region competition.

THIS WEEK

Saturday

9:30am – Open Community Workout

This weekend will be our first Open Community Workout. This will be a large group, Coach-led workout.

Feel free to bring your friends, family, neighbors and co-workers to let them try out CrossFit.

Dynamic warm up 
Group warm up
50 heavy Russian swings
Banded shoulder warm up.
PVC arm circles
Skill 
Practice
Handstand walks
(Use spotters).
Strength
Front squats
3-3-3-3. At tempo 42X1
After each set of squats perform 10 air squats afap.
Wod. 
10 minute amrap
35 double unders
15 toe 2 bar
Mad mobi. 
Press ups
Hamstring up n over
Roll it band
Roll calves on bb

 

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