Tuesday, Septemeber 1st
Its a family affair here at Elm City CrossFit ~ Even Maddie agrees!
Don't forget to check out the Blog and the New Elm City Underground Strength and Conditioning Program
Warmup: 10 minutes of
12 Mountain Climbers
8 Wall balls
4 Wall walks
2 Forward Rolls
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Strength: Back Squat 3x10 1&1/2's ~ Light weight
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WOD: On the Minute for 22 Minutes
Odd Minutes - 10 Overhead Lunge Steps 95/55#
Even Minutes - 10 Bar over Burpees
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Endurance: meet at Elm City @ 6 am ~ Coach Joe
10x 200meter row + 200 meter run ~ Self regulated Rest