Monday 5.16.2016

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