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Blog Friday, 9.18.2015

Blog

Friday, 9.18.2015

  • by rbwrv
  • September 18, 2015

Friday 9.18.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00 (Ladies Only), Noon, 4:00pm, 5:30pm

REMINDER: Don’t forget to sign up for our Lift Up Autism WOD on Saturday morning at 9:00am. To register or donate: Land Shark CrossFit: Lift Up Autism Registration

Warm-Up:

400m Run

Dynamic Movements

Shoulder/Hip/Ankle Mobility

Strength:

5 x 3 Pause (3 sec) Back Squats @70% 1RM

WOD:

3 Rounds for Time:

800m Run

20 Burpees

Warm-Down:

3x:30 HS Holds

(try to get your feet off the wall as much as possible)