Congrats to Alexa and Shelby on taking 1st place in the Scaled Division this weekend at the CrossFit Stonington Summer Showdown! Great job ladies!
"FITNESS"
A. Four sets of:Front Squat x 6 reps @ 2011Rest 45 secondsKettlebell Swings x 15-20 repsRest 60 secondsHollow Hold or Rock x 30-40 secondsRest 60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:20 Goblet Walking Lunge Steps200 Meter Run or Row
"PERFORMANCE"
A. Take 15-20 minutes to build to today's 1-RM Front SquatB. Complete as many rounds and reps as possible in 12 minutes of:12 Back Squats (135/95 lbs – taken from the floor)Run 200 Meters
"COMPETITION"
You can find today’s workout here: https://frcompetition.wordpress.com/
"ENDURANCE"
45 Second Row @ 70%45 Second Ski Erg @ 80%45 Second Assault Bike @ 90%Rest 2 minutesx 10