12.6.2014

#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.

Skill Work 15 Minute Open Water Swim Practice

4 Corners
5 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
5 Burpees
Lunge to waters edge
5 Squat Jumps
25M Swim
5 Sit-ups
Bear Crawl to start position
10 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
10 Burpees
Lunge to waters edge
10 Squat Jumps
25M Swim
10 Sit-ups
Bear Crawl to start position
20 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
20 Burpees
Lunge to waters edge
20 Squat Jumps
25M Swim
20 Sit-ups
Bear Crawl to start position
40 Push-ups
25M Broad Jump (Complete 1 Burpee for every 3 jumps)
40 Burpees
Lunge to waters edge
40 Squat Jumps
25M Swim
40 Sit-ups
Bear Crawl to start position