Jeff winning the final workout at the 2014 South Central Regionals!!
To see more pics from this past weekend, visit our FACEBOOK PAGE!!
Rowing Technique/Prep (10 pulls arms only, 10 legs only, 10 full slide)
MOB: HIPS and
Foam roll or double lax ball
to spinal erectors/ lax ball to glutes
For 20 min, trading stations every 2 min:
Row :30 easy, :30 moderate, :30 fast,
P2: Perform :30 DU then 10 Walking Lunges + 10 Air Squats
10 min AMRAP
Hang Power Clean
ascending wall ball
5 HPC between each set of Wallballs
Beg: scale to comfortable movable weight(UB
504-861-0610 (call or text)
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Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog