12.20.2014

#BeachWOD starts promptly at 9:00 AM @CrossFitA1A
What’s on your calendar? #spartanrace, #battlefrog, #savagerace?
We will get you ready for it, no matter what it is.

10 weeks to #BattleFrog Miami

W/U
In the BOX
Complete 2 Rounds of the following:
1Min High Knees
1Min Butt Kickers
1Min Couch Stretch
1Min Sampson Stretch Right Leg
1Min Sampson Stretch Left Leg
4 12 Second Push-ups
4 12 Second Pull-ups

WOD 
30Min Time Cap. Complete 5 Rounds of:
10 Burpees
50M Lunges (Focus on movement pattern NOT SPEED)
20 Air Squats
50M Broad Jumps (Perform 1 Reverse Burpee for every 3 jumps)
20 Sandbag Get-ups
50M Swim (around Buoy) 
80 Flutter Kicks
50M Push-up Walk


#WarriorFocus #Aroo