![]() CONGRATULATIONS AND GREAT JOB TO BOTH KWESI AND ERIC! THEY BOTH COMPETED IN CROSSFIT BY THE SEA'S SHOWDOWN AND DID PHENOMENALLY. YOU GUYS MADE YOUR COACHES VERY PROUD!! WARMUP
1) 30' HIGH KNEE STRETCH 30' QUAD STRETCH 30' TOE PULLS 30' WALKING LUNGE 10 SCORPION 2A)2X10 BAND PULL-APARTS 2B)2X5 BANDED GLUTE WALK (F/B/R/L) FITNESS 1)3X5 SQUAT (ADD 5 LBS.) 2)5X3 3 POSITION SNATCH 3A)2X3 BOX JUMP, AHAP 3B)2XMAX STRICT PULL UPS OR RING ROWS PERFORMANCE 1)5X1 3 POSITION SNATCH 2)4X3 FRONT SQUAT @ 70 3A)2X5 RUNNING BOX JUMP - AHAP, SETS ACROSS 3B)2X8 WIDE GRIP PULLUP WOD (Your name here if you improve the most when we do it again at the end of the month) 10 MINUTE AMRAP @ 95/65 5 POWER SNATCHES (TOUCH AND GO) 7 OVERHEAD SQUATS 9 PUSH PRESSES
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