Saturday, August 16, 2015

Join us for our weekly community workout at 10am today!  Where Rose meets the beach.

The “Everything is Everything” testing is officially done, but feel free to make up anything you missed so you can still retest in 7 weeks.  Also, tomorrow is the last day to reserve a body composition scan from Body-Spec for the special $40 discounted rate.  Use the code:  PARADISOEIE.

Shit’s about to get real!

Prehab

PVC Dislocates, 2x 10
Groiners x :30 each
Bottom of the Squat x 2 minutes
Scapula Pushups, 2×15
Scapula Pullups, 3×5

Classic CrossFit Warmup

2 Rounds for quality:
10 Overhead Squats
10 Good Mornings
10 Tuckups
10 Pushups or Dips
10 Pullups or Ring Rows
Sampson Stretch

Partner Conditioning

Partner Rankel
AMRAP 20:
6 Deadlifts
7 Burpee Pull-Ups
10 Kettlebell Swings
200 Meter Run

Notes: RX is 225/155 Lbs, KB is 70/53. Partners should treat this relay style. Example Partner 1 does 6 deadlifts then partner 2 does 6 deadlifts, they then move on to Burpee Pull Ups. When they get to the run PARTNERS must run together.

Cool Down

2 Rounds:
Hollow Hold x :60
Side plank or Star Hold x :30 each side
Catcow Stretch x 5 reps