Sunday, December 6, 2015

Join us for a Holiday Beach Party & Low Country Boil at Mother’s Beach on Saturday December 12th at 130pm. We will be cooking shrimp, sausage, potatoes, and corn! CLICK HERE for more details.

The ladies of Paradiso CrossFit won the Femme Royale Team Competition @ CrossFit Red Wolf yesterday. Congrats Jess, Margot, Chelsea & Lindsay!

Prehab

Stretch Calves
Attach band to pull up bar, loop wrist, hinge forward and do 20 scap retractions
Shoulder Ext. Rotation
Wrist Stretches

Warmup

2 Minutes Double Under Practice
2 rounds:
10 KB Swings
6 KB Thrusters
4 KB Snatches

Conditioning

For Time:

20 Alternating KB Snatches (53/35)
50 Double Unders
30 KB Thrusters (35/26)
50 Double Unders
40 Mountain Climbers (per side)
50 Burpees to 6” Target
40 Overhead Plate Walking Lunges (45/25)
50 Double Unders
30 KBS (53/35)
50 Double Unders
20 Pull ups

-Time cap 45 min-

Notes: Scale DU’s by either practicing for :90s or scaling reps and mixing DU’s with singles. Scale any of the KB movements to DB’s. Scale TTB to V-Ups or Tuck Ups if you feel like you might tear your hand or cannot get toes t

Cool Down

:30 down dog stretch
:30 Shoulder stretch link arms behind back, lock out elbows, hinge forward