“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
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Notes, tools, articles and ephemera:
We will be meeting at the parking lot located at 73rd and Collins in Miami Beach at 6:00pm. Please call Dan at 561-809-2858 with any questions.
What to bring:
Clothes you don’t mind getting wet or a bathing suit
Towel
Sunscreen
Water to drink
Notes, tools, articles and ephemera:
Shoulder Press 1-1-1-1-1-1-1 reps
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Or
Out of Town/Home Workout
Hand Stand Push-Ups (HSPUs)
5-5-5-5-5
If you can’t do HSPUs, scale it down to a pike or assisted HSPU. Check out this video from the CrossFit main site that shows Nicole Carroll doing a few variations including scale downs.
Skill of the week: Double Unders*
*We have ordered Ultra Speed Jump Ropes. If you want one, reserve one. They will be in mid-week.
Notes, tools, articles and ephemera:
Rest Day
or
Out of Town/Home Workout
50 Burpees
50 Squats
50 Walking Lunges
50 Pushups
50 Situps
Notes, tools, articles and ephemera:
“HOT BOX”
21 SDLHP (Sumo Dead Lift High Pull) 95/65
21 RD’s (Ring Dips)
5 rounds.
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Subs:
Jump ring dips x2, Bar dips x3,
3 rounds for time if subbing out RD’s
Notes, tools, articles and ephemera:
