Tuesday, May 29, 2018

Monday, May 28, 2018 ~ Happy Memorial Day!
May 27, 2018
Wednesday, May 30, 2018
May 29, 2018

Tuesday, May 29, 2018

Announcements!

Awesome “Murph” Yesterday! Congrats TCCF!

Be Brave and Kind – Help out Sirsy!
Our friend Melanie’s cancer has returned…
Click above to connect with their Go Fund Me page

If you donate we are the “Sebastian CrossFit Rockstar Crew”

Save the DATE! TEAM WOD! Friday, June 8th @ 5:30 PM!

Mobility THURSDAY at 5:30 PM! ←Sign up in RhinoFit!

Yoga is on SUNDAY at 9:00 AM! ←Sign up in RhinoFit!

CROSSFIT GAMES Atlantic Regional…This weekend ~ June 1-3
Hope to see you there!

*******************************************************************
HAPPY BIRTHDAY LISA!!!


Warm-up:
1. Cross-over Symmetry

2. Rowing – Pick Drill
10 strokes each: arms only/ arms and body/ arms, body, 1/2 slide/ full slide

3. 10 meters each:
3-second walking Samsons
Knee to chest
Heels
Toes

WOD:
For time…
10 calorie row
100 meter farmer carry
20 calorie row
200 meter farmer carry
30 calorie row
300 meter farmer carry
20 calorie row
200 meter farmer carry

10 calorie row
100 meter farmer carry

→Go around the cone for all 3 distances←
Men use: 50+ lb.

Women use: 35 lb.

Recovery/Stretching:
400 meter recovery walk
Banded hamstring/quad stretches
Foam roll

Leave a Reply

Your email address will not be published. Required fields are marked *